Friday, July 30

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:

25’ Duck Walk (4 mats lengthwise)

PVC:

5 Pass Throughs

5 Pass Throughs from Bottom of Squat

5 Behind the Neck Press from Bottom of Squat

5/5 Leg Swings

5 Overhead Squat

Weightlifting

1 Power Snatch + 2 Hang Power Snatches (6×1 )

E2MOM X 6
Athletes may choose to push to a heavy set of this complex or stick with light-moderate weight and make this more of a technique-based day

– record last/heaviest complex (scored as 1×1)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
8 MIN CAP

Isabel Altered (Time)

For Time: 30 Snatches, 55% 1 RM

Rx+ use 80% 1 RM

Finisher

Tempo Overhead Squats (W/ Empty Barbell or very light weight)

3×5 (2321 Tempo)

Bright Spot

Snatch

Power Snatch

Cool Down

Banded Shoulder distraction stretch (1:00/side)