23
Jan
22.01.24
Westshore CrossFit – CrossFit
Warm-up
On a 9 Minute Clock:
10 alternating Spiderman stretches
10 leg swings (across body) / leg
10 up-downs
10 leg swings (front and back) / leg
10 box step-ups (any height)
10 good mornings (no weight)
10 reverse lunges
10 box jumps or step-ups (any height)
10 burpees
Weightlifting
Power Snatch (5 Sets of 2 Reps Every 1:30 )
(8-9RPE)
Adding Weight Each Set
Metcon
Metcon (Time)
21-15-9
Snatches (115/75 lb)
Box jumps (24/20 in)
INTERMEDIATE
For time:
21-15-9
Snatches (95/65 lb)
Box jumps (24/20 in)
BEGINNER
For time:
21-15-9
Snatches (45/35 lb)
Box jumps / Step Ups (20/12 in)
Cool Down
If Time Allows:
3-5 sets
:30 doorway shoulder stretch / side
:30 banded arm stretch / side