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CrossFit 7.7.17

6
Jul

CrossFit 7.7.17

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Weightlifting

Hang Snatch (10 sets of 3, (squat) AHAP, Every 2:30min)

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