Saturday 3/7/20

6
Mar

Saturday 3/7/20

Hub City CrossFit – CrossFit

Warm-up

Snatch Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Snatch Grip Dead Lift

5 PVC Pass Throughs

5 PVC Over Head Squats

5 PVC Snatch Balance

then–>

PVC Burgener Warm Up w/ Coach Together

Weightlifting

2 Power Cleans 1 Jerk (1x1x1x1x1x1x1)

Perform 2 Power Cleans and 1 Jerk (1 “set”)

3 Power Snatch & 1 OHS (1x1x1x1x1x1x1)

Perform 3 Power Snatch, after standing up the last Snatch perform 1 Overhead Squat.

Metcon

Nine Lives (Time)

EMOM 6

9 CTB Pullups

*36 C&J 135/95

+

2:00 Rest

+

EMOM 6

9 TTB

*36 Snatches 95/65

Rx+ C&J 155/105 Snatch 115/80

Mobility

Couch Stretch

Runners Lunge w/Twist

Childs Pose w/Reach

Scorpions