Another day of CrossFit

April 28 – Zoom 

5:30 a.m. workout…..Dave, Bob, Lacey, Kathy, and me 

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill & Build Up (11:00)
Power Snatch Progression (10 lb db)
5 deadlift + shrug + elbows high
5 muscle snatch
5 power snatch

Build Up (7:00)
5 power snatches light
5 beat swings
3 power snatches moderate
3 knee raises
1 power snatch, workout weight
3 toes to bar

Workout (15:00)
7 rounds for time (13:00)
5 power snatches (10 lb db – 5 each arm)
12 toes to bar (toes to couch – or at least butt off floor and knees to chest)

Accessory Work (10:00)
3 rounds NOT for time
6/6 glute march
35 band pull aparts (this was extremely difficult after all of the workout)

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