Thursday, July 14

Crossfit Garage – CrossFit

Warm-up (No Measure)

:30 Spiderman/side

:30 Ankle Stretch/side, into:

AMRAP x 6

5/5 Forward + Back Shoulder Circles

5/5 Windshield Wipers

10 Standing Banded Row

4 Up-Downs Over PVC

Empty Bar:

Snatch DL x 5

Down Shrug x 3

Down Shrug w/ elbows x 3

Muscle Snatch x 3

Hang Power Snatch x 3

Overhead Squat x 5

Power Snatch x 3

Squat Snatch x

Weightlifting

Snatch (1×1)

20:00 to build to new 1RM

0 – 5:00 –> 3 moderate reps building to ~70%

5:00 – 12:00 –> 1-2 reps building to ~90%

12:00 – 20:00 –> 3 attempts @ 1RM

Metcon

“Kinda Sorta 19.4” (Time)

3 Rounds of:

10 Snatches (95/65)

12 Bar Facing Burpee

-Rest 3 mins-

3 Rounds of:

10 C2B Pull-ups

12 Bar Facing Burpee

Rx+ Bar MU for C2B Pull-Ups aka 19.4

Bright Spot

Chest-To-Bar Pull-ups

Bar Muscle-ups

Power Snatch

Cool Down

1:00 Banded Lat Stretch/Side