CrossFit – Tue, Aug 19
Strength Warm up
Hang Pause Snatch (Weight)
*Do a set every 2 minutes.
5 Sets
2 Hang Pause Snatch @65-70% 1RM Snatch
*Starts above knee.
**Pause in receive for 2 seconds.
Metcon Warm Up
Movement Prep/Activation
1:00 Cardio (Easy)
15 Banded Good Morning
1:00 Cardio (Moderate)
50ft Farmer Carry (Moderate)
-Then-
Warm up to workout weights.
2. Workout Prep
1 Set (at workout pace)
2 Sandbag Clean Over Box (at workout weight and height)
10ft Dumbbell Farmers Carry (at workout weight)
Earnhardt (Time)
2 Sets
3 Rounds
10 Sandbag Clean Over Box (100/70) (48)
100ft Dumbbell Farmers Carry (2×70/50)
-rest 3 minutes b/t sets-
*Rx’d Sub: Power Clean (135/95)
• Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time each set: 5-6 minutes
• Time Cap each set: 8 minutes
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)