CrossFit – Wed, 8 Jul
Warm up – Wednesday
0:00–2:00 Easy Bike or Jump Rope
2:00–6:00
2 rounds
10 PVC Pass Throughs
10 PVC Around the Worlds (both)
10 Deadbugs
10 Glute Bridges
5 Roll and Reach
5 Inchworms
6:00–10:00
3 rounds
5 PVC Snatch Deadlifts
5 PVC Snatch High Pulls
5 PVC Overhead Squats
Snatch (EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy)
Met con – Wednesday (Time)
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time, 6:00 Time Cap)
(KG conv: 52.5/35)
time cap: 6min/set (total 14mins)