FRI MAY 18, 2018 - CROSSFIT

Warm-up

2 Rounds
5 Y-T-W’s
10 PVC Pass Throughs
10 Overhead Squats
--
-Snatch Complex Warm-Up-
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Snatch Balance + Overhead Squat
3 Snatch

Strength

Overhead Squat (Heavy 2)

20:00 to Build to a Heavy Two

5 at 30-50%, 4 at 60%, 3 at 70%, then 2’s, increasing weight.

Metcon

Metcon (Time)

35/25 Calorie Row
27 Chest-to-Bar Pull-ups
21 Power Snatches (115/80)
15 Overhead Squats (135/95)
9 Squat Snatches (155/105)

-Single bar, change weights-

Cool Down/Mobility

1:00 Sink Stretch
1:00 Glute Stretch (each leg)
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.

Accessory Work

Metcon (No Measure)

Midline Conditioning
EMOM x10
Min 1: 18/15 Calorie Row
Min 2: Max L-Sit

 

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