CrossFit – Fri, Jul 21
Warm up – Friday
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
Metcon -Friday (Time)
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch (165/110)
(KG conv: 75/50)
Double Unders
5-4-3-2-1
Snatch (165/110)
(KG conv: 75/50)
Friday Optional Extra
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 8 reps (of each) – RPE 8
*Rest 1:00-1:30 b/t sets
4 sets: 8 reps (of each) – RPE 8
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Banded Tricep pull down
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets