CrossFit - Wed, May 7 – CrossFit Sacrifice

CrossFit – Wed, May 7

Suggested Warm-Up

Warm-Up

1-2 ROUNDS

100m Run

5 Push Up to Down Dog

10 Kang Squats

15 Air Squats

Into…

2 ROUNDS

100m Run

8 PVC Snatch Deadlifts

8 PVC Hang Muscle Snatches

8 PVC OHS

Strength – All

Snatch (5×2 @ RPE 6-7*)

*This is a deload week.

(Score is Weight)

Week 6 of 7

Olympic Lifting Cycle

Workout – Performance

7 ROUNDS FOR TIME (Time)

200m Run

5 Power Snatches (155/105)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

7 ROUNDS FOR TIME (Time)

200m Run

5 Power Snatches (115/75)

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. ACTIVE RECOVERY

3 SETS*

5:00 Bike (Nasal Breathing Only)

5:00 Foam Roll / Stretch (Athlete Choice)

*Only thing on the docket today is to take things easy and mobilize anything that is already hurting halfway through the week. Take things nice and slow and use this as an extended cool down.

(No Measure)

CrossFit – Wed, May 7