CrossFit – Mon, Jul 14
Warm Up
Hang Pause Power Snatch (Weight)
*Do a set every 1 minute and 30 seconds.
3 Sets
3 Hang Pause Snatch @65-70% 1 RM Snatch
3 Sets
2 Hang Pause Snatch @ 75%+
Go from below the knee
Metcon Warm Up
Echo Bike
Arms & Legs: 40sec easy, 20 sec mod, 10 sec fast
Legs Only: 40sec easy, 20 sec mod, 10 sec fast
Aems Only: 40sec easy, 20 sec mod, 10 sec fast
5 Negative Hand Stand Push Ups
Scoobs (Time)
4 Sets (1 set every 5 minutes)
15/12 Cal Echo Bike
5 Strict Handstand Push ups
15 Hang Dumbbell Snatch (50/35)
5 Strict Handstand Push ups
Time Cap 3 mins
Mobility
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgener Warm Up (Snatch)
3x High Hang Snatch, 3x Hang Snatch, 3x Snatch