CrossFit – Fri, Jan 3
CrossFit – Fri, Jan 3
Jan 6-10 Bring a Friend Week. All drop in fees waived!
Suggested Warm-Up
Warm-Up
MOBILITY ROUND
12 Toe Touch Jumping Jacks
12 Alt Plank to Pike Toe Taps
12 Alt Groiner W/ Twist
12 Good Mornings
12 Alt Scorpion Twists
Into…
2-3 ROUNDS
7 Snatch Grip RDL
7 Elbow Punches
7 BTN Snatch Grip Push Press
7 Kip Swings
7 Ring Rows
7 Up-Downs
Strength – All
EMOM x 6 MINUTES (Weight)
1 Power Snatch
+
1 Hang Snatch*
Option for Squat or Power.
(Score is Weight)
Robert Cordice (Time)
For Time
21-15-9 Reps of:
Power Snatches (75/45 lb)
Sit-Ups
Then,
15-12-9 Reps of:
Power Snatches (95/65 lb)
Knees-to-Elbows
Finally,
12-9-6 Reps of:
Power Snatches (115/85 lb)
Toes-to-Bars
Use a single barbell. Athlete must change his/her own weights between rounds.
https://wodwell.com/wod/robert-cordice/
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
