Monday, July 29, 2019

CrossFit 417 – CrossFit

Warm Up A-1 (No Measure)

Warm Up A-1

1min of Pogos or Single unders

20 lateral jumps

10 arm circles fwd/bwd

10 Scap Pushups and Pullups

40s passive hang

10 *Dowel stick Over Unders (each direction)

10 Double DB Push Press + 30s OH HOld

10 Hollow Rocks
*Dowel over unders-place a dowel stick on the J hooks in a rack at groin level. laterally step over one leg at a time then laterally squat under =1

Clean (1 Clean Pull + 2 Cleans Every min x 8min )

Focus: Using the Bar to pull the body under faster

Metcon (Time)

For Time: (20min)

30 Cal Row

30 Alt DB Power Snatches 55/35

30 Abmat Situps

30 Cal Row

25 Alt DB P Snatches 55/35

30 Abmat Situps

30/22 Cal Row

20 Alt DB P Snatches 70/55

30 Abmat Situps

Metcon (Distance)


8min EMOM x 100m run

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