CrossFit – Wed, Jul 31
General Warm-up
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
Hang Power Snatch (Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
240731 (Time)
– RX –
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
– INTERMEDIATE –
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
– BEGINNER –
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
Stretching
1 set:
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side
– AT-HOME – (Time)
3 rounds for time:
20 alternating dumbbell hang snatches (35/50 lb)
20 V-ups
200-meter run
