7
Jun
Wednesday, June 9
Crossfit Garage – Remote Coaching
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