CrossFit – Wed, Jul 19
Snatch (Weight)
230719 – CFG 2009 Event 5 (Time)
– RX –
3 rounds for time:
30 wall-ball shots (14/20 lb)(9/10 ft)
30 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
– INTERMEDIATE –
3 rounds for time:
20 wall-ball shots (14/20 lb)(9/10 ft)
20 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
– BEGINNER –
3 rounds for time:
20 wall-ball shots (6/10 lb)(9/10 ft)
15 low hang power snatches (15/25 lb or PVC)
– Each snatch begins from below the knee.
Overhead Squat (Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats)
On a 6:00 clock:
Build to a heavy set of 5 overhead squats)
General Wam-up
2 sets:
20 jumping jacks
10 med-ball front squats
50-ft med-ball overhead carry
10 med-ball push presses to target
50-ft med-ball overhead carry
10 wall-ball shots
Stretching
1 set:
1:30 couch stretch/leg
At Home (Time)
3 rounds for time:
30 single-DB thrusters (25/35 lb)
30 DB hang squat snatches (35/50 lb)