CrossFit – Mon, Feb 6

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (No Measure)

2 sets:

10 PVC pass throughs

10 behind the neck, PVC snatch grip presses

10 PVC overhead squats

10 leg swings across body, right & left

10 leg swings front to back, right & left

2 sets:

10 jumping jacks

:30 plank hold

10 jumping jacks

:30 plank hold with shoulder taps

10 jumping jacks

:30 push-ups

10 jumping jacks

Pre WOD Lifting

Power Snatch (5 sets: Every 2 min: 3 power snatches
– Touch and go reps.)

-Build above planned WOD weight.

Mini Round

1 set: (No Measure)

4 bar-facing burpees

4 power snatches (workout weight)

WOD

MetCon (Time)

For time:

3-6-9-12-15:

Bar-facing burpees

Power snatches (95/135 lb)

SX:(65/95 lb)(35/45 lb)

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.