CrossFit
WARM-UP
2 ROUNDS
16 Jumping Jacks
8 PVC Pass Throughs
8 Up Downs
8 PVC OHS
Into…
2 ROUNDS
6 Snatch DL
6 BB Snatch Grip Push Jerk
6 Cossack Squats
6 Burpees
STRENGTH
ON A 20:00 RUNNING CLOCK…
Establish a 3RM Power Snatch
BENCHMARK WORKOUT
ISABEL
FOR TIME
30 Power Snatch (135/95)|(95/65)
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs
into...
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees
PUSH x PULL STRENGTH
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row
- Rest 1:00 -
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
- Rest 1:00 -
EMOM x 4 MINUTES
MIN 1 - :45 Slow Single DB Bent Over Row
MIN 2 - :45 Slow Single DB Push Press*
*Slow on the way down, fast on the
way up!
PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch
Boot Camp
4 ROUND
3:00 STATIONS
1:00 Rest b/t Stations
STATION 1 WORKOUT
AMRAP
10 Box Jumps
10 MB Push Press
STATION 2 WORKOUT
1:00 Squat Hold
Rest :30
1:00 Plank
Rest :30