BB Cycling Tuesday!

CrossFit FTM – CrossFit

Warm-up

Power Snatch Warm Up (No Measure)

Pigeon Pose 1 min/side

2 R’s (1 Round with PVC, 1 Round with Barbell)

5 Pass Throughs (PVC Only)

5 Overhead Squats

3 Power Shrugs

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 OHS

3 Snatch Push Press

3 Pressing Snatch Balance

3 Sotts Press

3 Snatch Balance

3 Power Snatch from Hip

3 Power Snatch from Above Knees

3 Power Snatch from Below Knees

Weightlifting

Power Snatch (EMOM 10, 3 reps)

No prescribed weight. Reps should be Touch n Go/No Reset between reps. May increase or decrease weight as the EMOM progresses

Metcon

Metcon (Time)

For Time (7-9 min cap)

21-15-9

DBL KB Squat Clean 53/35

Ring Dip

Metcon (Time)

Row/Ski/Bike (13-15 min cap)

20 / 17 cal

19 / 16 cal

18 / 15 cal

17 / 14 cal

16 / 13 cal

15 / 12 cal

Rest and work equal time/if it takes you 2 min to complete 20 calories, rest two min before starting 19 cal