TUE MARCH 20, 2018 - CROSSFIT

TANK TOP TUESDAY!!!
Tank tops are known to add minimum 10% power boosts

Warm-up

2 Rounds
10 Band Pull-aparts
10 Scapular Push-ups
5 Y-T-W’s
--
Snatch Complex Warm Up
Feet, Grip, and Power Position
Snatch Deadlift
Snatch Deadlift + Pull
Power Snatch

Strength

Power Snatch (On the Minute x 12 (3 Rounds): 3-2-1)

Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest

Metcon

Metcon (No Measure)

EMOM x 16 (4 Rounds):
Min 1: 7 Wallballs (20/14) + 3 Bar Muscle-ups
Min 2: 15 Box Jumps (24/20)
Min 3: 7 Power Snatch (95/65) + 7 Overhead Squats (95/65)
Min 4: 15/12 Calorie Row

Cool Down/Mobility

Banded Shoulder Stretch
1:00 Pigeon/Glute Stretch each leg
30 Second Cobra Pose
1:00 IT Band Stretch each leg

 

boise crossfit idaho gym fitness workout weightlifting games crossfit boise gyms in boise