FRI FEBRUARY 15, 2019 - CROSSFIT

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"If you are not willing to risk the usual you will have to settle for the ordinary." -Jim Rohn

Warm-up

2 Rounds
5 Band Pull-Aparts (chest level)
5 Band Pull-Aparts (overhead)
10 Overhead Squats with Band
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Snatch Complex Warm-Up:
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Hang Power Snatch + Ride to Squat
3 Hang Squat Snatch

Warm-up

A:

Primer 1:
6:00 to work to a moderate Hang Snatch

B:

1 round, at a walkthrough pace:
4 Bar Facing Burpees
4 Squat Snatches (lighter load than workout weight)
2 Bar Facing BurpeesRest 2:00

C:

2 rounds, workout intensity
4 Barbell-Facing Burpees
2 Squat Snatches
3 Barbell-Facing Burpees
Rest 1:00Rest 4:00

Metcon

Metcon (Time)

"Top Down" (Part A)

With a 12:00 Time Cap:
25 Barbell-Facing Burpees
25 Squat Snatches (115/80)
25 Barbell-Facing Burpees

Metcon (Weight)

Part B
In time remaining until the 12:00 cap, establish:
1-Rep Hang SnatchAthletes choice on  style of snatch

Accessory Work

Midline
Not for Time:
50' DB Front Rack Walking Lunge (50's/35's)
50 GHD Sit-Ups (or weighted Abmat Sit-Ups)
75 AbMat Sit-Ups
100 Banded Good Mornings

Cool Down/Mobility

Foam Roll from the "Top Down"

 

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