Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Movement Prep

(No Measure)

Pigeon/Hamstring Flossing

*can perform during warm-up sets for Power Snatch

Weightlifting

20 mins

Power Snatch

4 Minute EMOM – 3 TNG PS (at 60% 1RM PS)

4 Minute EMOM – 2 TNG PS (at 70% 1RM PS)

4 Minute EMOM – 1 PS (at 80% 1RM PS)

Power Snatch (4×3 @ 60%, 4×2 @ 70%, 4×1 @ 80%)

Metcon

Metcon (No Measure)

18 Minute ALT EMOM

150m Row

10 HR Push-ups

10 Box Jumps (24/20) (Step downs)

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