CrossFit – Mon, Jul 3

230703 (10 Rounds for reps)

– RX –
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch

– INTERMEDIATE –
Same as RX’d.

– BEGINNER –
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats

General Warm-up

1 set:
20 jumping jacks
5 push-ups to down dog
10 PVC pass throughs
20 jumping jacks
5 push-ups to down dog
10 PVC around-the-worlds
20 jumping jacks
5 push-ups to down dog
10 PVC snatch grip behind the neck presses

Skill Work – Pre-workout (AMRAP – Reps)

Pre-workout:
8 sets for reps:
:20 double-unders
– Rest :10

Stretching

3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

At-home Option (Weight)

Every 2:00 for 20:00:
2 left-arm DB snatches
2 left-arm DB hang squat snatches
2 left-arm DB squat snatches
– Switch arms.
2 right-arm DB snatches
2 right-arm DB hang squat snatches
2 right-arm DB squat snatches

Work Your Weakness
Strength I (Weight)

EMOM 12:
Min. 1-4 | 5 front squats
Min. 5-8 | 3 front squats
Min. 9-12 | 1 front squat
– Add load each minute.

Record heaviest load lifted.

Strength II (Checkmark)

5 sets:
100-ft DB farmers carry (50/70 lb)
10 DB push presses
– Rest :30-1:00 between sets.

Strength III (3 Rounds for reps)

3 sets:
3 deadlifts
– Keep all sets unbroken.
– Rest 3:00 between sets.

Stamina I (5 Rounds for reps)

5 rounds for time:
400/500-m row
– Rest 2:00 between rounds
– Substitute 400-m run.

Skill I (Checkmark)

5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups or muscle-up transitions
:30 ring support hold
– Rest as needed between movements and sets.
– Use feet to assist on this skill work as needed.