26
Jan
CrossFit – Fri, Jan 27
Westshore CrossFit – CrossFit
Warm-up
Junkyard Dog Warm-Up (No Measure)
AMRAP 6:
8 jumps around your partner
8 jump over and crawl under your partner
-Each partner does the jumps around, then over/ unders
-Scale to step overs / bear crawl around as needed.
Build Up
3 sets:
2 power snatches + 1 squat snatch
Weightlifting
For Load : Every 2:00
Power snatch
2-2-2-2-2-2-2
Squat snatch
1-1-1-1-1-1-1
Aim to increase weight across sets.
Start around 65-70% of your best power snatch.
Power Snatch
Squat Snatch
Cool Down
Stretch (Checkmark)
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts