29
Aug
CrossFit – Tue, Aug 30
Westshore CrossFit – CrossFit
Warm-Up
On 8 Min Clock :
4 min bike, run, jump rope
then
remaining time: foam roll
WeightLifting
Squat Snatch (On a 10:00 clock:
Build up to heavy single squat snatch)
-Take 8-12 total sets.
Practice Round
3 unbroken snatches (workout weight)
1-3 muscle-up / scaled movement
WOD
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
INTERMEDIATE
For time:
9-7-5:
Pull-ups + ring dips
Squat snatches (75/115 lb)
BEGINNER
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (35/45 lb)
Cool Down
Stretch (Checkmark)
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side