Workout

3 Rounds not for time

Row 750m

20 Squats to MedBall

20 Pushups

Post Game

Coach led mobility

Skill/Strength

A. Complex – x4 *moderate loading to start, build up

  • Snatch
  • Overhead Squat x2

B. Snatch High Pull 5×2 @70-80%

MetCon

3 Rounds for time:

30 Kettlebell Swings – Rx(70/53) Sc(44/26)

10 Toes to Bars

Post Game

Foam Rolling 10 minutes

MetCon

Get as far as possible in 16 minutes

5 Chest to Bar Pull-ups

5 Hang Power Cleans – Rx(135/95) Sc(95/65)

5 Chest to Bar Pull-ups

10 Hang Power Cleans

5 Chest to Bar Pull-ups

15 Hang Power Cleans

5 Chest to Bar Pull-ups

25 Hang Power Cleans

….so on….

Post Game

Coach led mobility

Pre-Game

Box Jumps 5×3 *Make height challenging

Strength

A. Back Squat 5×3-90

B. Front Rack Barbell Lunge 3×5-60 Each Side

MetCon

5 Rounds For Time:

25 Double Unders | 75 Singles

500m Row

 

 

Pre-Game

A1. Partner MB Drops 2×25

A2. Partner MB Side Toss 2×15 Each Side

Strength

A. Shoulder Press 5×3-90

B. Pendlay Row 3×5-60

MetCon

AMRAP 12

10 C2G Pushups

10 Wall Ball (20/14)

10 AbMat Situps

Main – CrossFit

Skill work / 1-1-1-1-1 power snatches.
WOD / Isabel – 30 power snatches for time (135#/95#).
Bring long socks!

Isabel (Time)

For Time: 30 Snatches, 135# / 95#