CrossFit – Fri, Mar 10
Warm up – Friday
150 single unders or 100 double unders
INTO
10 shoulder dislocators
5/5 low Cossack shift squats
Into
2 rounds:
2 hang power snatch
4 Behind the neck push press
6 OHS
+
30-60sec mobility of choice
INTO
10 shoulder dislocators
5/5 low Cossack shift squats
Into
2 rounds:
2 hang power snatch
4 Behind the neck push press
6 OHS
+
30-60sec mobility of choice
Metcon -Friday (Time)
EMOM 10min:
Odd- 3 position POWER snatch – HIGH to low (mid thigh/knee/ground)
Even- 10 burpees (ADV Option – 15 burpees)
Odd- 3 position POWER snatch – HIGH to low (mid thigh/knee/ground)
Even- 10 burpees (ADV Option – 15 burpees)
Rest/reset 2min
EMOM 10min:
Odd- 1 HANG power snatch + 1 power snatch from ground
Even- 9/12 cal machine (ADV Option – 12/15 cal machine)
Into
GYMNASTICS CONDITIONING
4 Rounds (set up tabata):
20sec. of Max HSPU’s/push-ups
10sec. of Rest
20sec. of Max Bench/box Dips
10sec. of Rest