FRI MAY 3, 2019 - CROSSFIT

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Warm-up

A:

2 Rounds
5 Y-T-W’s
5 Cubans
10 PVC Front Squats
10 PVC Thrusters
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Power Snatch + Ride to Squat
3 Squat Snatch

B:

Primer:
3 Thrusters + 3 Pull-Ups
2 Thrusters + 2 Pull-Ups
(Empty Barbell)
Rest 1:00

5 Deadlifts + 3 HSPU
(135/95)
Rest 1:00

1-3 Ring Muscle-Ups + 2 Squat Snatches
(95/65)

Rest 1:00

3 Thrusters + 3 Pull-Ups
2 Thrusters + 2 Pull-Ups
(95/65)Rest 4:00 and Get After It!

Metcon

A: Metcon (Time)

"Girls Gone Wild"
On the 0:00... "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

B: Metcon (Time)

On the 10:00... "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Push-ups

C: Metcon (Time)

On the 20:00... "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)Time Cap: 30:00
Compare to 8-20-19

Cool Down/Mobility

Foam roll and/or lacrosse ball any tight or troublesome areas

 

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