28
Jul
Friday, July 30
Crossfit Garage – CrossFit
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)