Warm Up:
3 rds
10 Pass thrus
10 Lunges to dragon stretch with 3 sec pause in bottom
10 Inchworms
10 Kossack Stretch ( alternating)
10 High Knees
then
Broom stick Burgener
Broom Burgener Skill Transfers
4rds
Duck Walk 6 steps forward
Duck Walk 6 steps backwards
10 Alternating super mario jumps
Focus: Snatch Drills ( rest 1 min between each set)
Set 1: E 30 sec x4 (2 mins)
5-10 Scare crows
Set 2: E 30 sec x4 (2 mins)
3x5 Snatch balance
Set 3: E 30 sec x4 (2 mins)
5-10 Muscle snatch
Set 4: E 30 sec x4 (2 mins)
5 Hang power Snatch
Set 5: E 30 sec x4 (2 mins)
5 Snatch
BroomStick or Barbell
WOD:
Full Gym
7 Min AMRAP
36 DU
24 Hang Power Snatch 75/55
12 Box Jumps
6 HSPU
Partial Gym
36 DU/72 singles or 36 Lateral Hops
24 Alt Hang Db snatch or Odd object Snatch
12 Box Jumps/ step ups
6 HSPU/HR Push up/pike push up
No Gym
36 lateral Hops
24 Odd Object Shoulder 2 Shoulder or Ground Over Shoulder
12 tuck jumps
6 push ups or variation
Recover:
Coach led Stretch ( unmute everyone )
Meeting IDs
6:00am
Indestri
467-800-704
7:30am
CrossFit Kids- Indestri
714-778-167
10:00am
Neuse River
200-878-670
1:30pm
CrossFit Indestri
510-609-929
4:30pm
CrossFit WatchTower
781-272-894
Recent Comments