CrossFit – Thu, Mar 21

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

:20 Spiderman stretches/side

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating reverse lunges

2 sets:

:30 row

:20 rest

:30 air squats

:20 rest

:30 Sots presses

:20 rest

240321 (Time)

– RX –

For time:

5 squat snatches (75/115 lb)

20 hand-release push-ups

15-cal row

10 squat snatches

20 hand-release push-ups

15-cal row

15 squat snatches

20 hand-release push-ups

15-cal row

– INTERMEDIATE –

For time:

5 squat snatches (55/75 lb)

15 hand-release push-ups

15-cal row

10 squat snatches

15 hand-release push-ups

15-cal row

15 squat snatches

15 hand-release push-ups

15-cal row

– BEGINNER –

For time:

5 power snatches (35/45 lb)

10 hand-elevated push-ups

10-cal row

10 power snatches

10 hand-elevated push-ups

10-cal row

15 power snatches

10 hand-elevated push-ups

10-cal row

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– AT-HOME – (Time)

For time:

6 alternating dumbbell squat snatches (35/50 lb)

20 hand-release push-ups

15 single-arm dumbbell sumo deadlift high pulls

12 alternating dumbbell squat snatches

20 hand-release push-ups

15 single-arm dumbbell sumo deadlift high pulls

18 alternating dumbbell squat snatches

20 hand-release push-ups

15 single-arm dumbbell sumo deadlift high pulls