CrossFit – Thu, May 2
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds (5 sets)<br>125m Row<br>- into -<br>3-4 sets (10:00 time cap)<br>10 PVC pass-throughs<br>5 Snatch Grip Deadlifts<br>5 High Hang Muscle Snatch<br>5 Snatch Push Press<br>5 Power Snatch<br><br><strong>2. Strength</strong><br>Every 1:00 (5:00) <br>5 Power Snatch (50-55%)(Singles)<br>-rest 1:00-<br>Every 1:00 (5:00) <br>3 Power Snatch (60-65%)(Singles)<br>-rest 1:00- <br>Every 30-seconds (5:00) <br>1 Power Snatch (70-75%)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5 Back Squats (build in weight)<br>5 Sit Ups</p>
Strength/Accessory
Power Snatch (Weight)
<p>Every 1:00 (5:00) <br>5 Power Snatch (50-55%)(Singles)<br>-rest 1:00-<br>Every 1:00 (5:00) <br>3 Power Snatch (60-65%)(Singles)<br>-rest 1:00- <br>Every 30-seconds (5:00) <br>1 Power Snatch (70-75%)</p>
Workout
Captain Kirk (Time)
<p>Freedom (RX’d) <br>Tabata (20 secs on/10 secs off)<br>100 Back Squats (95/65)<br>-into-<br>100 Abmat Sit Ups<br>* The sit-ups are not a tabata. Repeat from April 29th, 2021<br>(KG conv: 43/29 Back Squats)</p><p> </p><p>Independence<br>Tabata (20 secs on/10 secs off)<br>100 Back Squats (75/55)<br>-into-<br>100 Abmat Sit Ups<br>(KG conv: 34/25 Back Squats)</p><p> </p><p>Liberty<br>Tabata (20 secs on/10 secs off)<br>75 Dumbbell Front Squats (light)<br>-into-<br>50 Abmat Sit Ups</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 12 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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