CrossFit – Fri, Jul 21
Warm Up
<p>3:00 Machine (easy pace)</p><p>-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement</p><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty</p><p>Barbell)<br />* 5 minutes, 2-3 times through<br />* Focus on footwork and finishing the pull</p>
Movement prep/Workout prep
<p>3 sets:<br />10 Double Unders<br />2 Power Snatch (build in weight)</p>
Freedom
Mcalisters deli (Time)
<p>50-40-30-20-10<br />Double Unders<br />5-4-3-2-1<br />Snatch (165/110)</p>
<p>Affiliate compete-</p><p>75-60-45-30-15<br />Double Unders<br />5-4-3-2-1<br />Snatch (185/125)</p>
Independence
Metcon (Time)
<p>50-40-30-20-10<br />Double Unders<br />5-4-3-2-1<br />Snatch (135/95)</p>
Liberty
Metcon (Time)
<p>50-40-30-20-10<br />Single Unders<br />10-8-6-4-2<br />Dumbbell Snatch (moderate)</p>
Accessory
<p>Standing Alternating DB Curl + Single DB Double Head Curl<br />4 sets: 8 reps (of each) – RPE 8<br />*Rest 1:00-1:30 b/t sets<br />Standing KB Crush Grip French Press<br />4 sets: 10 reps – RPE 8<br />*Rest 1:00-1:30 b/t sets</p>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min calf stretch against wall (each side)<br />1 min foam roll upper back</p>
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