WED MARCH 20, 2019 - CROSSFIT

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“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Warm-up

2 Rounds
10 World’s Greatest Stretch
10 Cat/Cow’s
5 Cuban’s
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Snatch Balance (½ Squat)

Strength

Power Snatch (3-2-1. 3-2-1. 1-1-1-1)

On the Minute x 12
Min 1: 3 Reps at 70%
Min 2: 2 Reps at 75%
Min 3: 1 Rep at 80%
Min 4: Rest
Min 5: 3 Reps at 75%
Min 6: 2 Reps at 80%
Min 7: 1 Rep at 85%
Min 8: Rest
Mins 9, 10, 11, and 12: Build to a Heavy 1 Rep

Metcon

Metcon (Time)

"Overhaul"
50 Box Jump Overs (24"/20")
40 Chest to Bar Pull-Ups
30 Power Snatches (155/105)

Cool Down/Mobility

1:00 Alternating Calf/Achilles Stretch
1:00 Shoulder to Floor (each arm)
1:00 Childs Pose
1:00 IT Band Stretch (each leg)

 

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