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week 1 day 1 (phase 2) -“that snatch life”

6
Sep

week 1 day 1 (phase 2) -“that snatch life”

J5 CrossFit – CrossFit

Warm-up

row 500 m

30 goblet squats

20 push ups

10 burpee

Mobility

1-10 scorpian stretch

2-1 min squat hold

3-20 sec pistol hold each side

4-band overhead stretch

I: Front Squat (5×[email protected]%)

warm up to 65% of your 1rm and then complete 5 sets of 4 reps. resting 1 min in between.

II: Metcon (Time)

2 rounds

RX

20 power snatch 95/65

30 burpees

20 alt pistols

Intermediate

20 power snatchs 75/55

30 burpee

20 front squats 75/55

RX +

20 power snatchs 115/75

30 bar over burpees

20 alt pistols

16 min cap

Conditioning

5 sled push down and back

row 5 sets 100m sprints

Weght Loss Warriors

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Weightlifting

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Mobility

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