Wednesday, April 7

Crossfit Garage – Remote Coaching

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Warm-up

Into..

1 RDS (W/ Empty Barbell)

1. Snatch DL x 5

2. Down Shrug x 5

3. Down Shrug w/ elbows x 5

4. Muscle Snatch x 5

5. OH Squat x 5

6. Squat Snatch x 5

1 RDS (W/ Empty Barbell)

1. Clean DL x 5

2. Muscle Clean x 5

3. Power Clean x 5

4. Push Press x 5

5. Push Jerk x 5

Weightlifting

EMOM X 12

Minute 1: 5 DB Power Clean and Jerks

Minute 2: 5 DBL DB Snatches

Metcon (Time)

WOD
“Serena”

3 RFT

10 Burpees

8 DB Power Clean and Jerks

10 (5/5) DB Power Snatches

10 MIN CAP

Cool Down

1:00 Feet up the Wall

1:00 Hands on Wall Prison Stretch

1:00/side Pigeon Stretch