TUE MAY 08, 2018 - CROSSFIT

Tank Top Tuesday!

Warm-up

2 Rounds:
200 m Run
10 Cubans
10 Band Pull-aparts

-Snatch Complex Warm-Up-
Feet, Grip, and Power Position
5 Snatch Deadlift
5 Snatch Pulls
5 Snatch Balance (¼ squat)
5 Power Snatch
5 Snatch Balance
5 Snatch

Strength

Snatch 

-20 Minutes to Build to a Heavy Single-
5 at 30-50%
4 at 60%
3 at 65%
2 at 70%
Then singles, building to a heavy single

Metcon

Metcon (AMRAP - Rounds and Reps)

"Ring of Fire”
AMRAP 9
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-up
2 Squat Snatch (135/95)
3 Ring Muscle-up
3 Squat Snatch (135/95)

Up by 1 rep each round

Scaled:
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups

Cool Down/Mobility

400 m Jog
Banded Shoulder Stretch 1:00 Each Arm
Band High: Step back, palm up.
Elbow through the band, step forward, palm up.
Band Low: Facing away, palm up.

 

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