TUE MAY 29, 2018 - CROSSFIT

Tank Top Tuesday!
Come work out the soreness from Murph!

Warm-up

2 Rounds
10 Band Pull-aparts
10 Overhead Squats with Band
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlift
3 Snatch Pull
3 Snatch Balance (½ Squat)
3 Power Snatch
3 Snatch Balance
3 Snatch

Strength

Snatch 

EMOM x9 (3 Rounds)
Minute 1: 1 at 79%
Minute 2: 1 at 82%
Minute 3: 1 at 85%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row
Rest 3:00

Metcon (AMRAP - Rounds and Reps)

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row
Rest 3:00

Metcon (AMRAP - Rounds and Reps)

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row
Rest 3:00

Metcon (AMRAP - Rounds and Reps)

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

Cool Down/Mobility

1:00 Calf/Achilles Stretch on wall (each leg)
1:00 Happy Baby
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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