8-7-2017
Whole Strength CrossFit – CrossFit
Warm-up
w/ PVC
10 Pass Throughs
10 OHS
10 Figure 8 each direction
10 OHS
-then-
w/ empty barbell,
10 Back Squat
10 Goodmornings
10 OHS
Mobility
-60 Sec Couch Stretch each side
-T-spine rotation stretch
Weightlifting Strength
Power Snatch+OH Squat (2 RM)
– Adv: Work up to a max
– Intermediate: Pick one weight and hit 5-6 sets with it.
– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4.
-Rest 2:00
Metcon
Metcon (Time)
For time:
30 Power Snatch 115/75
30 Overhead Squats 115/75
30 Thrusters 115/75
10 Min Time Cap
Recent Posts