FRI AUGUST 2, 2019 - CROSSFIT

"If you're going through hell, keep going." -Winston Churchill

Warm-up

2 Rounds:
5 Y-T-W’s
5 Cubans
10 World’s Greatest Stretch
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Snatch Complex Warm-Up:
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Snatch High Pulls
5 Power Snatch
5 Power Snatch + Ride to Squat
5 Squat Snatch

Strength

Snatch (5 x 5)

Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches

*Same weight across. A good starting place is ~60% of our 1RM
This is a workout we will repeat, so let's start with a baseline today.

Warm-up

Clean Complex Warm-Up:
Feet, Grip, and Power Position
3 Hang Clean Hinges
3 Hang Clean Pulls
3 Hang Power Cleans
3 Hang Power Cleans + Ride to Squat
3 Hang Squat Cleans
3 Push Press
3 Push Jerks

Strength

Beast Builder V1 (Weight)

On the Minute x 7:
Min #1 -7 Hang Squat Cleans + 1 Push Jerk
Min #2- 6 Hang Squat Cleans + 2 Push Jerks
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push JerksLast week was 53% of our Clean and Jerk. Aim is to add 2-4% to the weight we used prior. Keep in mind we will repeat this Bardio again in the future...

Metcon

Hopscotch (Time)

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24"/20")

Time Cap: 10:00

 

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