Will we EVER be allowed to go back to the gym? It’s nice we can still do this over zoom but I REALLY want to be in the gym. Oh well, someday…

Who will be working out today? Bob, Dave, Lacey, Heather, and I.
Gracie didn’t get up this morning….hmmm…interesting how the young ones go to bed before me and then can’t get up because they are too tired. I go to bed way too late and somehow can wake up without an alarm. Maybe old people are weird?

General Warm-Up
2 Rounds
1:30 single unders
10 pass through with band
20 banded pull aparts
10/10 lateral leg swings
15 kettlebell swings, light (10 lb dumbbell)

Skill and Build Up
2 Rounds (10 lb db set)
5 snatch pulls
3 hang snatch high pulls
3 hang muscle snatches
3 hang power snatches
3 power snatches

Build Up
2 sets (10 lb set, 15 lb set)
2 snatch pulls + 1 power snatches

Workout
Every 2:00 for 14:00 (7 sets)
2 snatch pulls + 1 power snatch

Minimal Equipment
Dumbbells
Every 2:00 for 14:00 (7 sets)   (15 lb set for all sets except set 4 – did 20 lb set – did 5 snatches each set)
3-5 double dumbbell power snatches

Transition
Reduce loads for the conditioning element

“Isabel”
Workout, part 2
For time
30 snatches

Minimal Equipment for time
Dumbbells (15 lb db for first 25 and then 10 lb for last 50)
75 single-arm dumbbell snatches, alternating

Cool Down
2 Rounds
1:00 wall press
1:00/1:00 pigeon stretch on the floor

Good workout – I’m nice and sweaty. Good way to start the week.
Hope everyone has a great Monday and a great week!

See you tomorrow!

This entry was posted on July 20, 2020 at 6:27 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.