TUE MARCH 06, 2018 - CROSSFIT

TANK TOP TUESDAY!
Warm-up
2 Rounds
10 Air Squats
10 Band Pull-Aparts
10 Y-T-W
--
Snatch Complex Warm Up:
Hands, Feet, Power Position
Snatch Deadlift
Snatch Deadlift + Pull
Power Snatch
Power Snatch + Ride Down to Squat
Snatch

Strength
Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 80%

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50 Deadlifts (95/65)
Cool Down/Mobility
1:00 Glute or Pigeon Stretch each leg
1:00 Childs pose
1:00 Hamstring stretch each leg
1:00 IT Band stretch each leg

 

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