Friday, August 28th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
-1min Bike-Row-Ski-Run-Jumping Jacks
-30s in and out plate hops
-10 Banded rows
B. Mobility
World’s greatest stretch
60s/side
https://youtu.be/8B6k7hYM6Tk
C. Specific
3 sets
-5 Good Mornings
-5 Snatch behind the neck thruster
-5/side single arm trap-3 raise
https://youtu.be/yxhU2_RTRYA
Weightlifting
A: Snatch (2 x 3+3+3+3+3)
2 sets @ ascending from 30%
3 Snatch first pull
3 Hang snatch high pull
3 Hang muscle snatch
3 Power snatch balance
3 Hang snatches
Time allotted: 5-10mins
Metcon
B: Metcon (Time)
2 rounds
50 Double-unders
15 Pull-ups
10 Hang Power Snatch 115/75lbs
Into
2 rounds
50 Double-unders
15 Pull-ups
5 Hang power Snatch 135/95lbs
Into
1 round
50 Double-unders
15 Pull-ups
3 Hang power Snatch 155/105lbs
RX+ = 20 pull ups at each interval
Time cap: 25mins
Cool down
Walk easy 200m or Jog easy 400m
Then
Posterior shoulder stretch
2 minutes, 1 per side
()
