WED JULY 10, 2019 - CROSSFIT

“What comes easy won’t last. What lasts won’t come easy.” -Unknown

Warm-up

2 Rounds:
5 Y-T-W’s
10 Russian KB Swings
15 Single Leg/Single Arm Plank
--
Snatch Complex Warm-Up:
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 Power Snatch + Ride to Squat
3 Squat Snatch

Strength

Snatch

On the 2:30 x 5 Sets:
Barbell load 55% of 1RM Snatch
3-Position Power Snatch (high hang, knee level, floor)
3-Position Squat Snatch (high hang, knee level, floor)

-This complex involves a total of (6) repetitions-

Metcon

Metcon (Time)

"Leg Work"
On the 4:00 x 4 Rounds
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie RowScore is your slowest round

Accessory Work

10:00 Handstand Walk or Handstand PracticeHandstand Walk Modifications:
*Handstand Weight Shifting
http://youtu.be/OAfvOJUovdg

*Box Shoulder Taps
http://youtu.be/F2IH6omfYec


 

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