Tuesday, 7.11.2017
CrossFit Class: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
OPEN GYM: 8:00am-9:00am
Warm up:
10 PVC Pass Thru
10 Bird dogs
10 Scorpion Kicks
10 Angel Kicks
200m Run
Mobility:
Overhead
Hips
Front Rack
Strength:
Snatch EMOM
-3 Min EMOM
3 Snatches @ 70%
rest 1 minute
-3 Min EMOM
2 Snatches @ 75%
rest 1 minute
-3 Min EMOM
1 Snatch @ 80%
WOD:
FOR TIME
-500m R0w
-40 Front Squat (115/75)
-30 Toes 2 Bar
-20 Shoulder 2 Overhead (115/75)
-10 Burpee Pull up
Accessory:
Plank Holds
-3x30sec
0Comments