CrossFit – Wed, Feb 21

20
Feb

CrossFit – Wed, Feb 21

Westshore CrossFit – CrossFit

Warm-up

Ball Toss Warm-Up (No Measure)

On a 4 Min Clock: Pass lacrosse ball to your partner. If the ball touches the ground, both partners complete 5 burpees and then rejoin.

Directly Into: (No Measure)

2 sets:

:20 up-downs

:20 air squats

:20 Sots press

– Rest :10 between movements

Olympic Weightlifting

Build Up: (No Measure)

3-4 sets:

5 snatches

– Fast singles.

– Build in load to first working load.

Squat Snatch (For load: Every 2:30
5-5-3-3-1-1-1)

– Increase load as reps decrease.

– Build to a heavy single.

– Last heavy snatch single tested 230721.

– Fast singles for the sets of 5 and 3.

Post Lift Skill

Snatch Pull (On an 6 Min Clock: 4 sets:
3 snatch pulls
– Rest ~1:00 between sets.
)

– At or slightly above max snatch weight

Cool Down (No Measure)

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch