Monday, September 7th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

2 sets

-30sec Squat hold

-30sec Alternating Y arm raise on box

C. Specific

1 set

-7 Snatch lift offs

-7 Hang snatch high pulls

-7 Tall Snatch**

-7 OHS

-7 Snatch balance

**Reinforce the pull under

Weightlifting

A: Metcon (Weight)

EMOM 8mins

Odd: 10/8 Cal Bike or Row

Even: 5 Snatch @ 60%

Metcon

B: Metcon (Time)

For time

200 Double unders

80 TTB

60 Pistols

40 Power Clean @155/105lbs

Time cap 20mins

Cool down

Easy walk 200m

Roll out under the feet & Calves using the barbell

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