CrossFit – Mon, Aug 12
CrossFit – Mon, Aug 12
August 17 after the Community WOD – Movement Clinic hosted by CrossFit Sacrifice and Coach Renae. No charge and open to everyone. This month we are going over the squat (front and overhead) and lunges. Great for beginner and seasoned athletes.
Warm-Up
Warm-Up
1 ROUND
10 PVC Around the Worlds
10 Bootstrappers
5 Push-Up to Pike
5/5 Jumping Lunges
Into…
1 ROUND
10 PVC Pass Throughs
10 Cossack Squats
10 Arm Haulers
10 Box Step-Ups
Into…
1 ROUND
5 PVC Cuban Press
10 Overhead Squats
10 Jumping Air Squats
10 Box Jumps
Strength – All
Snatch (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Snatch)
(Score is Weight)
Week 6 of 6
Strength | Olympic Lifting Cycle
Workout – Performance
FOR TIME (Time)
12-9-6-3
Box Jumps (30/24)
4-3-2-1
Squat Snatch*
*Perform at 85% of Heavy 1-Rep
(Score is Time)
Workout – Fitness
FOR TIME (Time)
12-9-6-3
Box Jumps (24/20)
6-4-3-2
Power Snatch*
*Perform at 85% of Heavy 1-Rep
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
