31
Dec
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