CrossFit – Wed, Jul 17
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine<br>-into-<br>8:00 AMRAP<br>5 Snatch Deadlifts (empty bar)<br>5 High Hang Muscle Snatch (empty bar)<br>5 Power Snatches (empty bar)<br>100m Jog<br>5 Cat/Cows</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets:<br>3 Power Snatch (build-in weight)<br>50m Run (build-in pace)</p>
Workout
Donut Holes (5 Rounds for reps)
<p>Freedom (RX’d)</p><p>5 sets <br>8 Power Snatch (95/65)<br>200m Run<br>8 Power Snatch (95/65)<br>-rest 1:1 between sets-<br>(KG conv: 42.5/30 PS)</p><p> </p><p>Independence<br>5 sets <br>8 Power Snatch (75/55)<br>200m Run<br>8 Power Snatch (75/55)<br>-rest 1:1 between sets-<br>(KG conv: 35/25 PS)</p><p> </p><p>Liberty<br>5 sets <br>10 Dumbbell Power Snatch (light)<br>100m Run<br>10 Dumbbell Power Snatch (light)<br>-rest 1:1 between sets-</p><ul><li>Target time each set: 1:30-2:00</li><li>Time cap each set: 2:30</li></ul>
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
<p>3 Rounds</p><ul><li>10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7</li><li>10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7</li><li>15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7</li></ul><p>-Rest 2 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</p><p> </p><p>1 Min Cat Cow<br>2×8 Bretzel<br>1 Min Foot Smash</p>
Add Comment