2/01/2020

31
Jan

2/01/2020

Hub City CrossFit – CrossFit

Warm-up

General Warm Up 2 (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

Barbell Snatch Warm Up (No Measure)

5 Snatch Grip Deadlift

5 High Hang High Pull

5 Muscle Snatch

5 Behind the Neck Snatch Grip Press

5 Snatch Balance

5 OHS

Skill Practice

Hang Power Snatch

Weightlifting

Snatch Grip Deadlift (8x8x8x8)

Hang Power Snatch (3x3x2x2x1)

EOMOM x 5 sets

5 TTB or Hanging Knee Raise

3-3-2-2-1

Metcon

“GROUP HUG” (AMRAP – Rounds and Reps)

Teams of 3 Relay style

AMRAP 30

5 TTB

250m Row

5 Hang Power Snatch

-one athlete completes the triplet while the other two rest. The barbell weight increases every 6 rounds or when each teammate clears the triplet for two rounds

1: 75/55

2: 95/65

3: 105/75

4: 115/85

5: AMRAP @ 135/95