Monday, July 8th CrossFit

7
Jul

Monday, July 8th CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: AB Power 10:

Pair 1: I dream jeannie x 8, ea arm. + 2 Wall Walks.

Pair 2: Banded Hip Thrust x 8 + Start Plank x 20s each side.

Pair 3: 6-8 Strict High Hang Muscle Snatch + 10 Body weight lunges(Total)

Weightlifting

Snatch Technique Into Lifting

3 min EMOM:

-Snatch Pull + Hang Power Snatch + OHS(no more than 50%)

then right into

3 min EMOM:

-Power Snatch + Hang Snatch(No more than 70%)

then right into 9 minutes to find heaviest:

-Snatch 1.1.

**You are to rest 15s between snatch singles.**
Performance:

-1st EMOM: Use PVC Pipe

-2nd EMOM: Use Empty Bar

-9 minutes: Find Heaviest 4 Alt DB Snatch

Metcon

Metcon (Time)

14 Total Rounds with a partner for total time, alternating after every complete round:

-8 Double DB Power Cleans(50/35# ea)

-8 Double DB Front Rack Lunges(8 total lunges)

-2 Shuttle sprints

** These are VERY HIGH effort sprints each round.**
PERFORMANCE:

-8 Double DB Deadlifts -10 Body weight lunges, total

-2 Shuttle sprints.

Cool Down

-3:00 AB at Recovery Pace / 400m Easy Jog

– Banded Hamstring Floss x 90s, ea

-Banded Lunge x 60s ea. Leg (30s Tall/ 30s Knee Down)