13
Mar
22.03.14
Westshore CrossFit – CrossFit
Warm-up
2 sets: (5 Min)
:20 mountain climbers
:20 jumping jacks
:20 up-down
8 plate squats
8 PVC pass-throughs in a squat
Then
Squat Therapy (5 Min)
Skill Work
OH Complex
EMOM 8:
1 power snatch
1 snatch push press
2 sots presses
Weightlifting
Overhead Squat (5 sets for load: 3 overhead squats)
Every 3 Min
6-7 RPE
Intermediate & Beginner: Same as Rx’d
* Perform 5 heavy sets.
*From the rack
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm