CrossFit – Tue, Sep 22
Warm-up
Warm-up
1:30 Jump Rope
Then Into…
2 ROUNDS
20 Singles or 10-20 Double Unders
8 PVC Pass Throughs
8 PVC Overhead Squats
6 Alt. Samson Lunges
6 Squat Therapy Reps
Weightlifting
Overhead Squat (Weight)
ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat
From Rack
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
100 Double Unders
25 Overhead Squats 42,5/30 kg
RX+
OH Squat 52,5/35 kg
TC 12min
Cool Down Opt.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
Quality class
Olympic Weightlifting
1. Warm Up
- 2–3 min Cardio
- Dynamic Stretching
- PVC/Band
- Snatch Mobility
2. Skill Progression
- Snatch Start Position
- Snatch Deadlift (DL) to Knee – 2–3×3
- Slow Power Snatch – 2×1
3. Exercises
Start from the floor with every rep!
A.) Snatch DL to Knee + Snatch DL– 5×(1+1)
B.) Snatch Pull – 5×2
C.) Power Snatch – 6×1
