Tues2016

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

10 Burpee Broad Jumps

2 Rounds:

10 OHS

10 Tall snatches

10 Pass through

Finish with T-spine extensions on MedBall and instep stretch

Weightlifting

Metcon (Weight)

10 min EMOM

Ping:

3 position Squat Snatch (floor, above knee,high hang)

Pong: 9 Bar ab roll out
Snatches at 65% of 1RM

Skills & Drills

For 5 min practice jumping to a squat from the kneeling position. Focus on driving from the hips and hip explosiveness.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

4 Hang Snatch 75/55

8 Box Jump 24/20

12 Leg Raises

Sport WoD

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

3 Snatches 155/95

6 Toes to Bar

9 Tall box jump 30/24
Sport can’t scale down the snatches weight below 115/75.

Optional Extras

ME hollow body hold x 3,

rest between sets as needed.

Mobility

– Roll out lower back from side to side for 3 min.

– Upper traps smash with the bar on the rack.

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