CrossFit – Mon, Aug 8

Westshore CrossFit – CrossFit

Warm-Up

3 sets: (6Min)
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 SOTS press
– Rest :10

-Bar or PVC for SOTS

Skill Work

Snatch Grip Deadlift (On 8 Min Clock: 5-5-5-5-5)

Goal to end at 100% of best snatch weight

BuildUp

3-4 sets: ( 5 Min)

1 squat snatch

Weightlifting

Squat Snatch (7 sets for load Every 3 Min :1 Squat Snatch)

INT/ BEG : Same As Rx

8-9 RPE

Cool Down

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side