CrossFit – Thu, Dec 15
Warm-Up
Warm-Up
2 ROUNDS
100m Run
6 PVC Pass Thru + Lunge
6 Scarecrow Snatch*
8 Kip Swings
Into…
1-2 ROUNDS (Time Permitting)
6 Snatch Grip Deadlifts
6 Upright Rows
6 Hang High Pulls
6 Hang Muscle Snatches
*Pull PVC up until elbows cannot get any higher. They quickly turn over and punch the PVC overhead. Trace the same path on the way down.
Strength
Power Snatch (EMOM x 8 MINUTES
3 TNG Power Snatches*)
3 TNG Power Snatches*)
Workout
Metcon (Time)
FOR TIME*
1-2-3-4-5-6-7-8-9-10
Power Snatches (95/65)|(65/45)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*Complete a 100m Run after Each Full Round.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Cool Down
Metcon
FOR RECOVERY
2:00 EZ Cardio
:45/:45 Hurdler Stretch
:45/:45 Groiner Stretch
1:00 Child’s Pose
-Rest As Needed b/t Sets-
(No Measure)
*Start Light and build to Moderate.
(Score is Weight)