WED JUNE 26, 2019 - CROSSFIT

“Infuse your life with action. Don't wait for it to happen. Make it happen.” -Bradley Whitford

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
5 T-Spine Rotates (each side)
--
2 Rounds
10 Banded Lateral Steps
10 Overhead Squats
10 World’s Greatest Stretch
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Hang Power Snatch
5 Power Snatch
5 Overhead Squats

Strength

1-2-3 Power Snatch Complex (5 x 1-2-3)

On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead SquatsSet #1 - 60%
Set #2 - 65%
Set #3+4+5 - Build to a heavy complex for the day.

Metcon

Bartender (AMRAP - Rounds and Reps)

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Rx Barbell: 115/80

 

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