Friday, August 28th 2020

28
Aug

Friday, August 28th 2020

HV Tribe CrossFit – CrossFit

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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

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