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