Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 Rounds Naked Bar Complex

5 Snatch Grip DL

5 Hang PS

5 OHS

Movement Prep

5 mins

(No Measure)

LAX Ball Upper Thoracic Smash/Thoracic Bridge

Weightlifting

25 mins

5 Sets

6 Hang Power Snatch (60-65% 1RM PS)

100m Run

Rest 3 Minutes

*Performance to perform Power Snatch from the ground

Hang Power Snatch (5×6 @ 60-65% 1RM PS)

Power Snatch (5×6 @ 60-65% 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

100m Farmers Carry (1.5/1)

20 Back Rack Step-ups (20/14)(45#/35#)

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