CrossFit- July 31, 2020

 In WOD
Friday

Warm-up
MOBILITY
Scorpion Stretch : 1 minute each side

Down Dog: 1 minute

Child’s Pose: 2 minutes

ACTIVATION
Overhead Circles: 20 reps each direction

Front Plank: 30 secons

Handstand Weight Shifts: 2 x 20 seconds OR Shoulder Taps

Barbell Warm up:
5 Snatch RDL
5 Hang Snatch Pulls
5 Hang Snatch High Pulls
5 Hang Muscle Snatch
5 Snatch Push Press
5 Drop Snatches

Fitness – Hang Snatch Cycling (Weight)
(On the 1:00): 5 Hang Power Snatches
(On the 2:00): 5 Hang Power Snatches
(On the 3:00): 5 Hang Power Snatches
(On the 4:00): Rest
(On the 5:00): 3 Hang Power Snatches
(On the 6:00): 3 Hang Power Snatches
(On the 7:00): 3 Hang Power Snatches
(On the 8:00): Rest
(On the 9:00): 1 Hang Power Snatch
(On the 10:00): 1 Hang Power Snatch
(On the 11:00): 1 Hang Power Snatch
Performance – Snatch Cycling (Weight)
(On the 1:00): 5 Touch and Go Power Snatches
(On the 2:00): 5 Touch and Go Power Snatches
(On the 3:00): 5 Touch and Go Power Snatches
(On the 4:00): Rest
(On the 5:00): 3 Touch and Go Power Snatches
(On the 6:00): 3 Touch and Go Power Snatches
(On the 7:00): 3 Touch and Go Power Snatches
(On the 8:00): Rest
(On the 9:00): 1 Power Snatch
(On the 10:00): 1 Power Snatch
(On the 11:00): 1 Power Snatch
Metcon (Time)
Fitness
In 12:00
30-20-10:
Alt DB Power Snatches
Band Tricep Extensions
Metcon (Time)
Performance & RX+
In 12:00
30-20-10:
Power Snatches (75/55)(95/65)
Kipping Handstand Push-ups

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