Zooming Again…CrossFit

Looking forward to seeing who will be working out this morning? Perhaps Bob, Dave, Jeff, Lacey, Nikki, Grace, and me?

I guessed right – those are the people working out today.

General Warm-Up
3 rounds
0:20 jumping jacks
0:10 rest
0:20 mountain climbers
0:10 rest

2 rounds
15 pass throughs
10/10 lateral leg swings
20 toy soldiers
10 hanging scap retractions or scap retraction push-ups

Skill and Build Up
Power Snatch Progression (3 step) (10 lb db)
5 deadlift + shrug + elbow high (barbell)
5 muscle snatch (barbell)
5 power snatch (barbell)

Build Up
3 power snatches, light load    (10 lb db)
10 beat swings  (15 lb set – db bent over rows)
5 air squats
3 power snatches, workout weight (15 lb db)
2 reps of the 3-1-3 pull-up drill (15 lb set – db bent over rows 6)
5 air squats
3 power snatches, use a load above the intended workout weight for the day (15 lb db)
3 pull-ups (15 lb set – db bent over rows)
5 air squats

Workout
3 rounds for time (8:00)
10 power snatches (15 lb db)
20 pull-ups (15 lb set bent over db rows)
30 air squats

Minimal Equipment
Snatch
dumbbells snatch, alternating arms
or burpees

Pull-ups
use any type of row. Bent over, ring rows or truck rows

Accessory and Stretching
2 Rounds
50 banded lat press downs
0:45/0:45 bird dog hold

Good workout. Have a great day everyone.

 

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