12. August 2024
Aug.
12
CrossFit – Mon, Aug 12
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)
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)
(Score is Weight)
Week 6 of 6
Strength | Olympic Lifting Cycle