CrossFit – Wed, Jan 24

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:20 single-unders

10 PVC pass throughs

5 PVC hang muscle snatches

1 set:

:20 power singles

10 PVC pass throughs

5 PVC hang muscle snatches

2 sets:

:30 double-under practice

5 PVC overhead squats

Skill Work (5 Rounds for weight)

Pre-workout:

Every 2:00 for 5 rounds:

3 power snatches

240124 (Time)

– RX –

5 rounds for time:

50 double-unders

10 power snatches (95/135 lb)

– INTERMEDIATE –

5 rounds for time:

30 double-unders

8 power snatches (75/115 lb)

– BEGINNER –

5 rounds for time:

25 single-unders

6 power snatches (35/45 lb)

Stretching (No Measure)

1 set:

1:00 lacrosse ball foot/side

1:00 foam roll quads

– AT-HOME – (Time)

5 rounds for time:

50 double-unders

10 left-arm dumbbell snatches (35/50 lb)

10 right-arm dumbbell snatches

– Use one dumbbell.