13
Jun
22.06.14
Westshore CrossFit – CrossFit
Warm-up
On 7 Min Clock : (1 Set Each)
:30 high knees
10-inch worms + push-up
10 overhead lunges
:30 butt kickers
10 PVC pass-throughs
10 partial overhead squats
10 up-downs over PVC
10 behind the neck snatch grip strict press (PVC)
10 overhead squats (PVC)
Weightlifting
7 sets for load:
1 snatch balance + 2 overhead squats
-Begin set one around 60-70% (6 RPE) of 1-rep overhead squat.
-Perform one set every 3:00.
Snatch Balance
Overhead Squat
Skill Work
4 sets:
:40 alternating single-leg squats
– Rest :20
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm