CrossFit – Thu, May 30

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

2 sets:

:20 up-downs

:10 rest

:20 PVC good mornings

:10 rest

2 sets:

:20 burpees

:10 rest

:20 PVC snatch grip behind-the-neck presses

:10 rest

Dynamic stretching

1 set:

5 alternating elbow-to-instep/side

Skill Work (8 Rounds for weight)

Pre-workout:

EMOM 8:

1 snatch pull

1 power snatch

1 overhead squat

1 squat snatch

2018 Regional Workout 4 (Time)

– RX –

2 rounds for time:

10 snatches (125/175 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (75/115 lb)

12 bar-facing burpees

– INTERMEDIATE –

2 rounds for time:

10 snatches (95/135 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (65/95 lb)

12 bar-facing burpees

– BEGINNER –

2 rounds for time:

10 snatches (55/75 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (35/45 lb)

12 bar-facing burpees

Stretching (No Measure)

Accumulate:

30 reach, roll, and lift

– AT-HOME – (Time)

2 rounds for time:

10 alternating dumbbell squat snatches

12 dumbbell-facing burpees

Right into…

2 rounds for time:

20 alternating dumbbell power snatches

12 dumbbell-facing burpees

– Use a single 35/50-lb dumbbell.