5
Apr
Wednesday, April 7
Crossfit Garage – Remote Coaching
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