TUE APRIL 9, 2019 - CROSSFIT

crossfit.jpg

We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle

Warm-up

2 Rounds
5 Burpees
10 Y-T-W’s
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch

Strength

Power Snatch (4 x (1+1), 6 x 1 )

On the 1:30 x 4 Sets:
1 Halting Power Snatch (2 seconds at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Sets 1-4: 58%, 61%, 64%, 67%
-Change to Singles-
Sets 5-7: 70%, 74%, 78%
Sets 8-10: 82%

Metcon

Metcon (AMRAP - Rounds and Reps)

"Doce"
AMRAP 4
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee BJO (24"/20")Rest 4:00

Metcon (AMRAP - Rounds and Reps)

AMRAP 4
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee BJO (24"/20")Rest 4:00

Metcon (AMRAP - Rounds and Reps)

AMRAP 4
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee BJO (24"/20")

Cool Down/Mobility

1:00 Seated Pike Stretch
1:00 Pancake Stretch
1:00 Glute Stretch (each)
30 Second Alternating Calf/Achilles Stretch

 

boise crossfit idaho gym fitness workout weightlifting