6-22-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

Run 400 M

-with empty Barbell-

5 Muscle Snatch

10 Step back lunge

5 Hang Power Snatch

10 Air squat

5 Power Snatch

10 Situps

5 OH squat

Mobility

Banded hip complex stretch

Weightlifting Strength

3 Rounds of:

8 DB Split Squat, Front Foot Elevated on 45# – Rest 30s.

10 Bent-over rear lateral raises – Rest 30s.

20 sec L-Sit – Rest 30s.

Metcon

Metcon (Time)

FT

Run 1200M

21 T2B

21 Hang Power Snatch (95, 65)

Rest 3:00

Run 800m

15 T2B

15 Hang Power Snatch

Rest 3:00

Run 400 Meters

9 T2B

9 Hang Power Snatch
*25 Min time cap

*Snatches are intended to be light and should be completed in 2 sets.

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