CrossFit – Thu, Jul 6
Warm-Up
Warm-Up
1 ROUND
10 Banded Upright Rows
10 Supinated Band Pull-Aparts
10 Overhead Band Pull Aparts
10 Alt. Bird Dogs
10 Arm Haulers
Into…
2 ROUNDS
8 Up-Downs
8 PVC Pass Thrus
8 PVC Scarecrow Snatch
8 Burpees
8 PVC Behind the Neck Strict Press
8 PVC Overhead Squats
Strength – All
Snatch (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Snatch)
Workout – Performance
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
(Score is Time)
KG BB: (60/42.5)
OR…
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(Score is Time)
KG BB: (35/25)
Workout – Fitness
“ISABEL (FITNESS)” (Time)
FOR TIME
30 Snatches (95/65)
30 Snatches (95/65)
(Score is Time)
KG BB: (42.5/30)
OR…
“RANDY (FITNESS)” (Time)
FOR TIME
75 Power Snatches (55/45)
75 Power Snatches (55/45)
(Score is Time)
KG BB: (25/20)
Optional Cool Down
Metcon
5:00 Foam Roll or Lacrosse Ball Smash
Emphasis on the following…
Lats
Pecs
Quads
Hamstrings
(No Measure)
(Score is Weight)
Week 1 of 8 Oly Cycle