9. August 2024
Aug.
09
CrossFit – Fri, Aug 9
Warm-Up
Warm-Up
1 ROUND
200m Run
10 Sumo Stance Good Morning
10 Air Squat
10 PVC Pass Through
200m Run
Into…
2 ROUNDS
5 Snatch Grip Deadlift
10 PVC Scarecrow Snatch
10 Behind the Neck PVC Press
10 PVC OH Squat
Strength – All
Snatch (3-3-3)
Benchmark Workout – Performance
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
KG BB: (42.5/30)
Benchmark Workout – Fitness
NANCY (FITNESS) (Time)
5 ROUNDS FOR TIME
400m Run
15 Front Squats (95/65)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
(Score is Weight)
Week 5 of 6
Strength | Olympic Lifting Cycle