CrossFit – Wed, May 22

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 rounds:

1:00 row, bike, ski, or shuttle run

:30 mountain climbers

10 air squats

10 alternating lunges

:30 up-downs

10 deadlifts (empty barbell or PVC)

10 behind-the-neck shoulder presses

:30 burpees

Skill Work (Weight)

Pre-workout:

On a 8:00 clock:

Build to a heavy 1-rep power snatch + overhead squat

240522 (Time)

– RX –

10 rounds for time:

4 deadlifts (105/155 lb)

3 hang power snatches

2 overhead squats

– INTERMEDIATE –

10 rounds for time:

4 deadlifts (75/115 lb)

3 hang power snatches

2 overhead squats

– BEGINNER –

10 rounds for time:

4 deadlifts (35/45 lb)

3 hang power snatches

2 overhead squats

Stretching (No Measure)

1 set:

200-m recovery walk

1:00 couch stretch/leg

– AT-HOME – (Time)

8 rounds for time:

4 left-arm dumbbell deadlifts

3 left-arm dumbbell hang power snatches

2 left-arm dumbbell overhead squats

4 right-arm dumbbell deadlifts

3 right-arm dumbbell hang power snatches

2 right-arm dumbbell overhead squats