22.04.04

Westshore CrossFit – CrossFit

Warm-up

On 5 Min Clock:

2:00 foam rolling upper and mid-back

2:00 foam rolling each lat (right and left side )

:30 foam rolling each calf (left and right side)

On 6 Min Clock:

3 rounds:

run 200-m

15 PVC pipe overhead squats

BuildUp

4 sets: (7 Min)

3 snatches (building)

Weightlifting

Snatch (EMOM 10: 1 squat snatch)

– Increase load across as many sets as possible.

Metcon

2021 QUARTERFINALS TEST 5 (Time)

RX

9-6-3 reps for time:

Snatches (135/185 lb)

Burpee box jump-overs (24/30 in)

INTERMEDIATE

9-6-3 reps for time:

Snatches (95/135 lb)

Burpee box jump-overs (24/30 in)

BEGINNER

9-6-3 reps for time:

Snatches (55/75 lb)

Burpee box step-overs (12/20 in)