CrossFit – Tue, Jul 2
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine<br>-into-<br>3 sets (PVC to Empty Bar)<br>5 Snatch Grip Deadlift<br>5 High Hang Snatch<br>5 Muscle Snatch<br>5 Power Snatch <br>5 Shoulder Press<br>5 Banded Lat Pull Downs<br><br><strong>2. Strength</strong><br>5 sets<br>5 Shoulder Press (65%)<br>5 bent over-barbell rows after each set<br>-rest 2 minutes between sets-<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>2 Power Snatch (Build in weight)<br>2 Burpee Over Bar</p>
Strength/Accessory
Shoulder Press (Weight)
<p>5 sets<br>5 Shoulder Press (65%)<br>5 bent over-barbell rows after each set<br>-rest 2 minutes between sets-</p>
Workout
Continental Congress (Time)
<p>Freedom (RX’d)<br>1-2-3-4-5-6-7-8-9-10<br>Power Snatch (115/80)<br>Burpee over Bar<br>(KG conv: 52.5/35 PS)</p><p> </p><p>Independence<br>1-2-3-4-5-6-7-8-9-10<br>Power Snatch (95/65)<br>Burpee over Bar<br>(KG conv: 42.5/30 PS)</p><p> </p><p>Liberty<br>2-4-6-8-10-12-14-16-18-20<br>Alternating Dumbbell Snatch (light)<br>1-2-3-4-5-6-7-8-9-10<br>Up Downs</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 13 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>2 Min Bench Stretch for Lats<br>1 Min Ring Lat Stretch<br>1 Min Couch Stretch</p>
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