31
May
Wednesday, June 2
Crossfit Garage – Remote Coaching
Warm-up (No Measure)
GENERAL
3 RDS
10 Samson Lunges
10 Plate Deadlifts
10 Plate Presses
10 Plate Hops
10 Step-Ups
SPECIFIC
2 RDS ( w/ empty barbell)
1. Down Shrug x 5
2. Down Shrug w/ elbows x 5
3. Muscle Snatch x 5
4. Behind the neck snatch grip push press x 5
5. Overhead Squat x 5
6. Power/Squat Snatch x 5 (Athlete’s Choice)
Skill/Strength
DBL DB Snatch
5×5 (Heavier than last week if possible, if not add 2 sec. pause overhead)
Metcon (AMRAP – Rounds)
AMRAP X 12
20 DB Ground to Overhead
20 Overhead DB/KB Lunges
20 Tuck Jumps
Cool Down
Thread the needle stretch (1 min/side)
Standing Calf Stretch (1 min/side)