CrossFit- July 27, 2020

 In WOD
Monday – Deload Week

Warm-up
MOBILITY
Drop Ankle Stretch: 1 Minute each side

Cobra Pose: 1-2 Minutes

Down Dog: 1-2 Minutes

ACTIVATION
1:00 Row
Banded Good Morning: 30 reps
1:00 Row
Banded Pull Aparts: 30 reps
1:00 Row
Banded Pass Throughs: 20 each directions

2k Row (Time)
Max Effort 2k Row
Fitness – Snatch Complex (Weight)
On the 1:30 x 5 Sets:
2 Pausing Hang Power Snatch
2 Pausing OH Squats
Performance – Snatch Complex (Weight)
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Fitness & Peformance – Front Squat (Weight)
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

Recent Posts