Wednesday, June 17th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 minutes @easy, nose breathing
Machine/Run
OR
1min high knees
1min butt kicks
1min of 1 burpee every 5sec
B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific- with Empty BB/pvc/broomstick
7 halting snatch deadlifts
7 Hang snatch high pulls
7 Tall Snatch**
7 OHS
7 Snatch balance
**Reinforce the pull under
Weightlifting
A: Snatch (1×4, 5×3)
E(2)MOM x 6 sets
Set: Rep @%
1: 4 @62%
2: 3 @72%
3: 3 @82%
4, 5 and 6: 3 @87%
Time Allotted: 16 minutes
Modifications:
E(2)MOM x 6 sets
5-10 Hip hinges*
In remaining time complete alternating turkish get-ups
Chose on of these Hip hinge movements:
Alternating DB snatch
Double DB snatch
DB deadlifts
Single leg DB RDL
Object GTO
Metcon
B: Metcon (3 Rounds for reps)
3 x AMRAP 4minutes
8 Thrusters 115/75lbs
30 Double-unders
Rest 2 minutes between each amrap
Modifications:
Thrusters:
8 DB thrusters
8-12 object thrusters
Double unders:
30 Lateral hops
Accessory
Metcon (Time)
Run
2 rounds
AMRAP 8min:
Meters on a track
2mins easy jog
Rest 4mins then right into
Total meters accumulated within the 2 x 8min AMRAP for time
