CrossFit – Tue, Sep 17
General Warm-up
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
Snatch (Pre-workout:
Every 2:00 for 5 sets:
3 snatches)
Every 2:00 for 5 sets:
3 snatches)
240917 (Time)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Stretching
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
– MASTERS 55+ – (Time)
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
