6/12/2019

11
Jun

6/12/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 PVC Pass Thru’s

10 Windmills

10 1,2 Touch

Run/Row/Ski/Bike 400M

3 Rounds w/PVC Pipe:

5 3 Position Power Snatch – High Hang, Hang, Mid Shin

5 1/2 Squat, Behind the neck Snatch Grip Sots Press

5 Overhead Squats

5 Thrusters

Weightlifting

2 Position Snatch w/ Over Head Squat (1x1x1x1x1)

1 Snatch From above the Knee (Hang Snatch)

1 Snatch From the Floor

2 Over Head Squat
1 Rep = Both snatches and over head squats.

Metcon

Metcon (Time)

5 Rounds:

400 M Run

9 Power Snatch 115/75

7 Over Head Squat 115/75

5 Lateral Bar Hop Burpees

Mobility

Warm-up (No Measure)

Wrist Stretch

Childs Pose

Cat Cows