Friday 8/11

Great Woods CrossFit – CrossFit

Warm-up

FITNESS:

2 Rounds of:

Leg Swings x 10 reps (each side)

Wide Grip Kip Swings x 10 reps

Hip Bridge x 10 reps (2 secs pause at top)

PEFORMANCE: w/ PVC

Snatch Deadlifts

Snatch RDLs

Down and Finish

Elbows High and Outside

Muscle Snatch

Snatch Lands 2″, 4″ 6″

Snatch Drops

Snatch Push Press

Overhead Squats

Snatch Drops

Hang Snatch

Snatch

-then perform 2 reps of each movement above w/ empty barbell-

Strength & Accessory

Fitness

Four sets of:

Single Leg Deadlift x 6-8 reps (each leg) @ 30X1

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps @ 20X1

Rest 45 seconds

Kettlebell Swings x 15-20 unbroken reps (as heavy as possible)

Rest 45 seconds

Performance

Take 15-20 minutes and build to today’s 1-RM Snatch

Snatch

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

5 Renegade Rows

20 Walking Lunges with Dumbbells in Farmer’s Carry

(use same weights as you did for renegade rows)

2017 CrossFit Games: Double Under-Snatch (Time)

Four rounds for time of:

50 Double Unders

15 Snatches, 95/65 lbs

Inspired by teens and masters “Double Under-Snatch” event at 2017 CrossFit Games