Dscn2813

WODs

Warm Up:

***3 way hip stretch*** x 3/side 3 rounds --5 hang muscle snatch --5 overhead squat --10 ***pike compression*** --10 cal bike or row

Lifting 1:

Hang Snatch Pull + Hang Snatch : 2-2-1-1-1

Hang Snatch Pull + Hang Snatch 2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (3)

CrossFit:

Every 2 mins for 6 mins: Front Squats and Toes-to-bars

Every 2 mins for 6 mins do: 10 Front Squats, 185/135 lbs 17 Toes-to-bars

--Goal: completion

View Results (0)

Aerobic Long:

3 RFT: Assault Bike Calories, Ski Erg Calories and Single Unders

3 rounds for time of: 50 Assault Bike Calories 50 Ski Erg Calories 300 Single Unders

--Just get it done

View Results (1)

Post Workout:

Couch Stretch --2 mins/side Banded Lat Stretch --90 secs/side

Nothing assigned for September 21, 2018