• +662 801 6763
  • Mon - Fri 5:30 am - 7:30 pm
Blog Wednesday, 1.11.2017

Blog

blog

Wednesday, 1.11.2017

  • by rbwrv
  • January 11, 2017

Wednesday, 1.11.2017

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

200m Run

10 PVC Pass Thru

3 Rounds

-5 Barbell Good Mornings

-5 Hang Power Snatch

-5 Snatch Grip Push Press

Mobility:

Overhead

Posterior chain

Hip

Ankle

Wrist

Strength:

4 Min EMOM

-5 Power Snatch (95/65)   SX( 65/45)

Rest 2 Minutes

3 Min EMOM

-4 Power Snatch (115/75)   SX (75/55)

Rest 2 Minutes

3 Min EMOM

-3 Power Snatch (135/95)   SX (95/65)

Like Monday, try to touch and go on these reps. Open Prep

WOD:

12 Minute AMRAP

-30 Cal Row

-1oo Double Under     SX(200 single)

-30 Walking Lunge

Accessory:

Hollow Hold

-3×30 sec holds

0Comments

Leave a Comment

Your email address will not be published. Required fields are marked *