Friday, July 8

6
Jul

Friday, July 8

Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

:45 Bike

8 PVC OH Squat→ 8 OHS Squat (empty bar)

8 Cossack Squats

2 Inchworm with Cobra

Snatch Warmup (empty bar):

5 Snatch Grip DL

5 Down Shrug w/ Elbows

3 Hang Muscle Snatch

3 Snatch Balance

3 Hang Power Snatch

3 Hang Snatch (squat)

Weightlifting

Hang Snatch (1×1)

18:00 to build to new 1RM

– Power or Squat, but log accordingly

Metcon

Echo Power Snatch Intervals (Time)

25/20 Cal Bike

12 Power Snatches (75/55)

-Rest 1 minute-

20/16 Cal Bike

10 Power Snatches (95/65)

-Rest 1 minute-

15/12 Cal Bike

8 Power Snatches (115/75)

-Rest 1 Minute-

10/8 Cal Bike

6 Power Snatches (135/95)

Rx+ 95/65, 115/75, 135/95, 155/105
last tested 10/22/21

Bright Spot

Snatch

Hang Power Snatch

Power Snatch

Cool Down

1:00 Barbell Quad Smash/Side

1:00 Thread the needle/Side