171 CrossFit – Sun, Jun 18
Warm-Up
Warm-Up
<p>GENERAL WARM-UP (5 min)…</p><p>2 ROUNDS</p><p>5 Inchworm into Down Dog</p><p>8 Alt. Lunges w/ PVC Pass Thru</p><p>8 Alt. Step-Ups</p><p>8 Tempo Air Squats (1111)</p><p> </p><p>*After the General Warm-Up and a quick break, grab a barbell and perform the Specific Warm-Up.</p><p> </p><p>SPECIFIC WARM-UP (5 min)…</p><p>1-2 ROUNDS</p><p>8 Barbell RDL w/ Snatch Grip </p><p>8 High Hang Muscle Snatches</p><p>8 BTN Push Press w/ Snatch Grip</p><p>8 Back Squats</p><p>8 Box Jumps</p>
Strength – Performance
Metcon (Weight)
<p>EMOM x 7 MINUTES*</p><p>1 Hang Power Snatch</p><p>+</p><p>1 Overhead Squat</p><p> </p><p>*Start Light and build to Moderate.</p><p> </p><p>(Score is Weight)</p>
Strength – Fitness
Metcon (Weight)
<p>EMOM x 7 MINUTES*</p><p>1 Hang Power Snatch</p><p>+</p><p>1 Back Squat</p><p> </p><p>*Start Light and build to Moderate.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
“DAD DAYS OF SUMMER” (Time)
5 ROUNDS FOR TIME
15 Box Jumps (24/20)
10 Hang Power Snatch (115/75)
5 Overhead Squats
15 Box Jumps (24/20)
10 Hang Power Snatch (115/75)
5 Overhead Squats
(Score is Time)
KG BB: (52.5/35)
Workout – Fitness
“DAD DAYS OF SUMMER (FITNESS)” (Time)
5 ROUNDS FOR TIME
15 Box Jumps (20)
10 Hang Power Snatch (75/55)
5 Back Squat
15 Box Jumps (20)
10 Hang Power Snatch (75/55)
5 Back Squat
(Score is Time)
KG BB: (35/25)
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – 15 Empty Barbell Curls</p><p>MIN 2 – :45 Box Prayer Stretch</p><p>MIN 3 – :45 Feet Elevated Glute Bridge-Ups</p><p> </p><p>(No Measure)</p>
