5/7/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 Row, 6 Spiderman + Reach

Mobility

20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Back Squat (5×3)

FIT: Metcon (Time)

5 Rounds

10 KB Deadlift high pull

10 Slam Balls

100m Walk, Jog or Run

20 Sit ups

PER: Metcon (Time)

PERFORMANCE

5 Rounds

5 L/R DB Snatch

5 Walkouts

100m Row

20 situps

TOB: Metcon (Time)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10- Ring Row

10 Band Push Down

10 KB Swing

300m Row

10 Bird Dog

10 DB Curls

COMP: Warm-up (No Measure)

WARM UP

CORE:

3 Rounds

20 ab mat sit ups/20 Hollow Rock

COMP: Overhead Squat (2 reps @ 50%, 55%, 60%, 65%, 70%)

% of your Snatch

pause at bottom before standing

STR: Snatch Balance (2@ 50%, 55%, 60%, 65%, 70%)

COMP: Metcon (AMRAP – Reps)

COMP WOD 1

EMOM 0:00-3:00

2 Hang Squat Snatch @

60%, 65%, 70%

0:00-3:00

2 Hang Squat Snatch @

75%, 80%, 85%

COMP: Metcon (AMRAP – Rounds and Reps)

COMP WOD 2

AMRAP 6:00

8 Power Snatch

20 Double Under

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