FRI JULY 26, 2019 - CROSSFIT

β€œExcitement comes from the achievement. Fulfillment comes from the journey.”

Warm-up

400 Meter Run
--
2 Rounds
10 PVC Pass Throughs
5 PVC Cubans
10 Overhead Squats
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Power Snatch + Ride to Squat
3 Squat Snatch
3 Overhead Squats

Strength

Snatch Complex (Overhead Squat Variation) (1-1-8)

Every 2:30 x 5 Rounds
1 Power Snatch
1 Squat Snatch
8 Overhead Squats*Build to a heavy complex over 5 rounds

Metcon

Scarface (Time)

2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

 

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