WED APRIL 24, 2019 - CROSSFIT

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“There is a difference between listening, and waiting for your turn to speak.” - Simon Sinek

Warm-up

Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Power Snatch + Ride to Squat
5 Hang Squat Snatches

Strength

Snatch Complex 

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat SnatchSet #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Ding Dong"
AMRAP 15:
15 Burpees
15 Strict HSPU
15 Deadlifts (95/65)
15 Front Squats (95/65)

Accessory Work

10:00 Handstand Walk Practice

Cool Down/Mobility

1:00 Childs Pose
10 Cat/Cow
10 T-Spine Rotates (each)
10 World’s Greatest Stretch
1:00 Seated Pike Stretch

 

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