CROSSFIT 190501

1. Warm Up + Mobility

<total 20 mins include set up>

1 Round:

  • 200m Run + :30 Spiderman and Reach

  • 200m Row + :30 Walkout

  • 200m Run + :30 Glute Bridge

  • 200m Row + :30 Hollow Rock

Then:

  • 5 Good Mornings (empty bar/pvc)

  • 5 Back Squats

  • 5 Elbow Rotations

  • 5 Snatch Grip Presses

  • 5 OHS

Then:

  • 1:00 Thoracic Opener

2. Skill

<total 15 mins include set up>

Squat Snatch Complex

On the 1:30 x 7 Sets:

  • 1 Hang Squat Snatch

  • 1 Low-Hang Squat Snatch

    • Set #1 - 60%

    • Set #2 - 65%

    • Set #3 - 70%

    • Set #4 - 75%

    • Sets #5~7 - Build up

3. WOD

<total 25 mins include set up>

“Destiny’s Child”

For Time:

15-12-9:

  • Power Snatch (35/25)

  • Box Jump Overs (24”/20″)

15-12-9:

  • Overhead Squats (35/25)

  • Burpees