CrossFit – Tue, Aug 15
Tuesday WARM up
Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Snatch (2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *
* Complete a set every 1:30 *
into
3 Panda Pulls x 3 sets (@70-80% of 1RM)
– Rest as needed between sets -)
Tuesday Metcon (Time)
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2×50/35)
(KG conv: 22.5/15 DBs)
60 Double Unders
10 Double Dumbbell Snatches (2×50/35)
(KG conv: 22.5/15 DBs)
Tuesday Optional Extra
Successory
3 Sets
3x (1 Wall Walk + 10 Handstand hold Shoulder Taps (1+10))
50 ft Double Dumbbell Overhead Carry + 10 Alternating Single Arm Dumbbell Push Press (Walk 50ft and then perform the 10 single arm push press)
Crossover Symmetry I,T,Y’s x 5 each position
3 Sets
3x (1 Wall Walk + 10 Handstand hold Shoulder Taps (1+10))
50 ft Double Dumbbell Overhead Carry + 10 Alternating Single Arm Dumbbell Push Press (Walk 50ft and then perform the 10 single arm push press)
Crossover Symmetry I,T,Y’s x 5 each position