Menu

CrossFit — February 5, 2020

0 Comments

2.5.20

Warm-up
Down and Back Walking Lunges (Arms Overhead)
:30 Bottom of Squat Hold
15 Scap Push Ups
:30 Squat with Reach
10 Inchworms + Push Up
10 High Jumps Landing in Squat
3:00 Shoulder Mobility
5 Snatch Deadlifts
5 Snatch Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Snatch Balances
5 Squat Snatches
Metcon (Time)
For Time (8:00 Cap)
10 Squat Snatches @ 70%
1:00 Rest
8 Squat Snatches 75%
1:00 Rest
6 Squat Snatches 80%

*performed @ 5% less 2 weeks ago
Metcon (Time)
For Time (17:00 Cap)
750m Row
30 Push Ups
60 KB Swings 53/35
30 Push Ups
750m Row

*Rx+ Wear a Vest, 70/53# KB
*Health and Fitness: Box Push Ups, 35/26# KB
*Stimulus: Perform push ups at a level (box if needed) to be able to perform 10 GOOD reps in a row when fresh. KB Weight should allow you to do 20 unbroken reps fresh and 10 at a time under fatigue

Accessory Work
3 Rounds
400m Run
10 D Ball Cleans
2:00 Rest
*Use a D Ball Weight that appropriately challenges you (50/70/100). Go over the shoulder, alternating the shoulder each rep

Cool Down
2:00 Walk or easy biking
Lacrosse Ball Smash Plantar Fascia, Pecs and Shoulders
Lying Leg Crosses
Glute + Quad Stretch