Wednesday, June 9

Crossfit Garage – Remote Coaching

View Public Whiteboard

Warm-up (No Measure)

GENERAL

AMRAP X 7

200m run

10/10 Leg Swings

10 PVC Pass Throughs

10 PVC Overhead Squats

SPECIFIC

1 RD ( w/ empty barbell)

Snatch DL x 8

2. Down Shrug x 8

3. Down Shrug w/ elbows x 8

4. Muscle Snatch x 8

5. Behind the neck snatch grip push press x 8

6. Overhead Squat x 8

7. Power/Squat Snatch x 8 (Athlete’s Choice)

Skill/Strength

DBL DB Snatch

5×3 (Heavier than last week if possible, if not add 3 sec. pause overhead)

Metcon (Time)

“At-Home Nancy”

5 RFT

400m Run

15 Goblet Squats

20 MIN CAP

Cool Down

1:00/Calf Stretch/Side