CrossFit – Mon, Feb 26
Warm-Up
Warm-Up
1 ROUND
10 PVC Pass Throughs
10 Plank to Pike
10 Scap Pull-Ups
Into…
1 ROUND
10 PVC Cuban Press
10 Push-Up to Pike
10 Kip Swings
Into…
1-2 ROUNDS (Time Permitting)
8 Hang Muscle Snatch
8 Burpees*
8 Dynamic Kip Swings
*Burpee over bar in RND 2.
Strength – All
EVERY 1:30 x 5 SETS* (Weight)
1 Power Snatch
+
2 Hang Snatch**
*Start Light-Moderate and build to Mod-Heavy.
**Option for Squat or Power.
(Score is Weight)
Workout of the Week – Performance
TRAP DOOR (PERFORMANCE) (Time)
5 ROUNDS FOR TIME
8 Power Snatches (135/95)
10 Burpees Over Bar
12 Chest to Bars
(Score is Time)
KG BB: (60/42.5)
Workout of the Week – Fitness
TRAP DOOR (FITNESS) (Time)
5 ROUNDS FOR TIME
8 Power Snatches (95/65)
10 Burpees
12 Pull-Ups
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)