CrossFit – Fri, Jul 21

Westshore CrossFit – CrossFit

Warm-up

3 sets: (6 Min) (No Measure)

3 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 SOTS press

– Rest :10
— Start with PVC for SOTS press add light weight as you progress in sets.

Loading Up

3-4 sets:

1 snatch

Olympic Weightlifting

Snatch (For load:
Every 2:00 for 10 sets:
1 snatch)

—Athletes choice of power or squat snatch.

— Test your current 1-rep max while dialing in technique loading should be heavy by the end but starting around 55-60% (5 RPE) .

Cool Down

Crossover Symmetry (B) (Checkmark)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.