CrossFit – Wed, Mar 8

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (No Measure)

2 sets:

10 alternating spiderman stretches

10 alternating soldier kicks

10 alternating plank reach-throughs

10 alternating v-ups

1 set:

10 single-leg DB deadlift/leg

10 single-arm DB shoulder presses/arm

10 DB good mornings

30 DB Russian twists

WOD Prep

3 sets:

3 DB power snatch (left arm)

3 sit-ups

3 DB power snatch (right arm)

3 sit-ups

– Rest 1:00 between sets.

WOD

MetCon (Time)

For time:

25 DB power snatches left-arm (35/50 lb)

25 DB power snatches right-arm

50 sit-ups

20 DB power snatches left-arm

20 DB power snatches right-arm

40 sit-ups

15 DB power snatches left-arm

15 DB power snatches right-arm

30 sit-ups

10 DB power snatches left-arm

10 DB power snatches right-arm

20 sit-ups

5 DB power snatches left-arm

5 DB power snatches right-arm

10 sit-ups
SX:

(20/35 lb)(10/15 lb)

Cool Down

Crossover Symmetry (Checkmark)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.