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