CrossFit
WARM-UP
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip
PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC OVERHEAD)
5 Muscle Snatch
SKILL
3 SETS FOR QUALITY
4 Hang Snatch High Pull
3 Hang Muscle Snatch
2 Overhead Squat
1 Hang Squat Snatch
*Set 1 with empty barbell. Set 2 & 3 with light load.
WORKOUT
5 ROUNDS FOR TIME
500/400m Row
9 Hang Squat Snatches
(115/75)|(75/55)
FINISHER
2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)
-Rest 1:00 b/t Sets-
Boot Camp
5 ROUNDS
2:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1 WORKOUT
400m Row...
Rest Remainder
STATION 2 WORKOUT
30 DBL DB Snatch...
Rest Remainder
STATION 3 WORKOUT
30 Wall Balls...
Rest Remainder
STATION 4 WORKOUT
1:00 Hollow Hold
1:00 Glute Bridge Hold