CrossFit – Wed, Aug 24
Westshore CrossFit – CrossFit
Warm-Up
On 8 Min Clock: (1 set each)
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating spiderman stretch
10 squat therapy reps
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 Paused PVC overhead squats
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 paused open palms PVC overhead squat
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)
INTERMEDIATE
AMRAP 5:
12 knees-to-armpits
12 squat snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 knees-to-armpits
9 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
6 knees-to-armpits
6 squat snatches (65/95 lb)
BEGINNER
AMRAP 5:
12 hanging knee raises
12 power snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 hanging knee raises
9 overhead squat (35/45 lb)
Rest 2:00
AMRAP 5:
6 hanging knee raises
6 power snatch + overhead squat (35/45 lb)
Stretch (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift