Thursday 8/9/18

9
Aug

Thursday 8/9/18

Oak City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Half of the class performs:

1 min. LAX Upper Mid-Back each side

1 min. LAX Posterior Shoulder each side

The other half performs:

5-4-3-2-1

Wall Climbs (scale with double reps of Plank Up/Downs)

OH Carry Walking Lunge (each arm with light KB)

Snatch Complex (from above knee)

Power Snatch + Overhead Squat with 5 sec Pause + Power Snatch with Pause at catch + Overhead Squat + Squat Snatch

3-5 Sets with PVC

3-5 Sets with empty Barbell

Workout Prep

Warm-up (No Measure)

10 KB Deadlifts + 10 Russian Swings + 10 Swings – Lighter KB

5 Pull Up Negatives + 5 Kipping Swings + 5 Kipping Pull-ups

Using Metcon weight and modification:

6 Burpees

9 Chest-to-Bar Pull-ups

12 KB Swings

Metcon

Rx: Metcon (Time)

18 Kettlebell Swings 70/53

15 Chest-to-Bar

21 Burpees

30 Kettlebell Swings

21 Chest-to-Bar

27 Burpees

42 Kettlebell Swings

27 Chest-to-Bar

36 Burpees
Rx+ Half reps with each arm of Kettlebell Snatch

F: Metcon (Time)

3 Rounds

18 Russian Kettlebell Swings

15 Jumping Chest-to-Bar Pull-ups

21 Burpees