FRI JULY 20, 2018 - CROSSFIT

Warm-up

400 Meter Run
Snatch Complex Warm-Up
--
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Snatch Balance (1/2 Squat)
5 Power Snatch + Ride to Squat
5 Snatch Balance
5 Snatch

Strength

Snatch (Heavy Single)

20:00 To Build to a Heavy Single
6 at 30-50%
4 at 60%
3 at 65%
2 at 70%
Then singles, building in weight

Metcon

Metcon (Time)

"Over and Out"
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Cool Down/Mobility

400 Meter Jog
1:00 Deep Spiderman Lunge (each leg)
1:00 Childs Pose
1:00 Standing Straddle Stretch (center)
1:00 Quad Stretch (each leg)

 

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