22.03.21

Westshore CrossFit – CrossFit

Warm-up

7 Min AMRAP:

:20 good morning + jumps

– Rest :10

:20 air squats

– Rest :10

:20 push-up to down dogs

– Rest :10

Weightlifting

Perform one lift every 1:30.

INTENDED STIMULUS

*Build to a heavy single rep for each exercise.

* Increase load across as many sets as possible.

Muscle Snatch (1-1-1-1-1)

Power Snatch (1-1-1-1-1)

Squat Snatch (1-1-1-1-1)

Weightlifting

INTERMEDIATE

BEGINNER: Same Movements But From Hang – 3 Reps of Each

Skill Work

Box Jumps (Tabata Box Jumps For Reps (24″/30″) )

Cool Down

Accumulate:

:30 standing quad stretch/side

:30 quad foam roll/side

1:00 cobra stretch