Tue20160223

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3 min Run/Row/Jump

3 Rounds:

10 Pass Through

10 Overhead Squat

10sec Samson Stretch

Weightlifting

Snatch (3 x 2)

– Burgener Warm-up.

– Progress with weights.

0:00-2:00 – 4 Hang Power Snatch @60&

2:00-4:00 – 4 Hang Squat Snatch @70%

4:00 – 6:00 2 Power Snatch @80%

6:00-8:00 2 Squat Snatch @90%

8:00-10:00 2 Squat Snatch @90%

10:00-12:00 2 Squat Snatch @90%

Fitness WoD

Metcon (Time)

21-15-9

Box Jump

Sit-ups

Hang Clean 105/75

Sport WoD

Metcon (Time)

21-15-9

Box Jump 24/20

Toes To Bar

Squat Cleans 135/95

Mobility

– Overhead shoulder stretch on a box.

– Roll out with foam roll or lax ball( Glutes, Upper Back, Lower Back )

– Calves smash with lax ball.

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