4. August 2023
Aug.
04
CrossFit – Fri, Aug 4
Warm-Up
Warm-Up
3 Sets
1:00 Row or Bike
5/side Squat + Sky reach
10 Snatch Grip RDLs
5 Hip Muscle Snatch
10 No Push up Burpees
1:00 Row or Bike
5/side Squat + Sky reach
10 Snatch Grip RDLs
5 Hip Muscle Snatch
10 No Push up Burpees
Strength / Skill
Snatch-Pull + Snatch + Overhead-Squat (2xcomplex) (3 sets of 2 complexes @ 80-85%)
WoD
Uphill Both Ways (2 Rounds for reps)
"Uphill Both Ways"
4 min Ascending Ladder:
1-2-3-4-5 etc
Power snatches @60/42,5
Wall walks
4 min Ascending Ladder:
1-2-3-4-5 etc
Power snatches @60/42,5
Wall walks
–rest 2 minutes–
4 min Ascending Ladder:
2-4-6-8-10 etc.
Power cleans @60/42,5
toes to bar
Cooldown / Cashout
Cooldown
Upper body stretch
Accumulate 3:00 in overhead lat stretch on wall focused on relaxing into it
Accumulate 3:00 in overhead lat stretch on wall focused on relaxing into it
Rest 2 minutes between sets
*2 complexes each set
*rest/reset 15-20 sec between each complex. Drop & reset between snatch pull & snatch.