CrossFit – Mon, Aug 7
Warm Up – Monday
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 (1RM Squat Snatch
Complete in 12 minutes)
Complete in 12 minutes)
Metcon Monday (Time)
1000/850m Row
100 Air Squats
1000/850m Row
100 Air Squats
1000/850m Row
Double distance if completed on assault Bike
Time cap:15mins
Monday Optional Extra
Run "Speed Endurance" Workout
3 Sets
4x (300m at fast (or 1-mile) pace, 100m walk in 60sec)
-Rest 3min b/t sets-
3 Sets
4x (300m at fast (or 1-mile) pace, 100m walk in 60sec)
-Rest 3min b/t sets-