CrossFit – Wed, Jul 10
1 ROUND
10 PVC Pass Thrus
50 Single Unders
10 Barbell BTN Snatch Grip Strict Press
5 Push-Up to Pike
Into…
1 ROUND
5 PVC Cuban Press
20/20 Single Leg Single Unders
10 PVC OHS
5 BB Snatch Deadlifts
Into…
1 ROUND
1:00 Jump Rope Practice (Singles or Doubles)
8 Hang Muscle Snatches
1:00 Jump Rope Practice
8 Snatch Balance (Power or Squat)
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
(Score is Weight)
Week 1 of 6
Strength | Olympic Lifting Cycle
100 Double Unders
50 Hang Power Snatches (75/55)
100 Double Unders
(Score is Time)
KG BB: (35/25)
200 Single Unders
40 Hang Power Snatches (65/45)
200 Single Unders
(Score is Time)
KG BB: (30/20)
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 10 Slow Alt. Scorpions
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)
