CrossFit – Wed, Aug 7
Warm-up
Warm Up
Band Warmup
-into-
2 Rds
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch
3 Hang Power Snatch
2 Power Snatch
SWOD
Power Snatch (6×5)
WOD
Metcon (Time)
5 Rounds
200m Run
10 Burpee Pull Ups
* Target time: 9-11 minutes
* Time cap: 15 minutes
Every 1:45 x 6 sets
5 Power Snatch
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.