CrossFit – Wed, Mar 15

14
Mar

CrossFit – Wed, Mar 15

Announcements

Schedule Change: Friday (3/17) We will be cancelling the 6 & 7 PM classes for St. Patricks Day!!!

We will have Open Gym from 6-8PM. We hope everyone has a great holiday, stay safe out there !

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

10 alternating spiderman stretches

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 alternating reverse lunges

5 push-ups to down dog

10 PVC around-the-worlds

WOD Prep

3 sets of Lifting Complex

– Add load each set to build to 65%+ of the 1-rep-max power snatch.

Weightlifting

10 sets for load : Every 2:30

1 snatch deadlift to mid-thigh

1 hang power snatch

1 power snatch

—Start around 65-70% of best power snatch.

—Re-grip between movements; no touch-and-go.

—Last heavy snatch day was January 27, 2023.

— Aim to increase weight across sets.

Power Snatch

Cool Down

Stretch (Checkmark)

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts