TUE MARCH 27, 2018 - CROSSFIT

Tank Top Tuesday, Y'all!

Warm-up

2 Rounds:
5 Y-T-W's
10 Band Pull-aparts
10 Burpees
--
Snatch Complex Warm-up:
Feet, Grip, and Hand Position
Snatch Deadlift
Snatch + Pull
Power Snatch
5 Overhead Squats
5 Snatch Balance

Strength

Power Snatch Complex (8x1, 8x1)

EMOM x 8
Hang Power Snatch + Power Snatch

Rest 1:00

EMOM x 8
Power Snatch + Overhead Squat

All sets at 70% of Power Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
15 Sumo Deadlift High Pull (95/65)
30 Air Squats
15 Sumo Deadlift High Pull
30 Single Arm Dumbbell Push Press (50/35)

Cool Down/Mobility

Banded Shoulder Stretch (1:00 each way with each arm)

Band High:
1) Step Back with palm up.
2) Step through with elbow in band
Band Low:
1) Face away from rig, arm behind for front delt and pec stretch

 

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