Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3-2-1)

ON A 15:00 RUNNING CLOCK…

Build to a MODERATE set of Complex

3 Snatch grip Deadlifts + 2 Hang Power Snatches + 1 OH Squat

*FORM IS PRIORITY

(Score is Load)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets for Skill:

5 Right Sided Hang Power Snatches + 5 OH Lunges

5 Left Sided Hang Power Snatches + 5 OH Lunges

-Rest 1:00-

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
SCALE WEIGHT if needed

Virtual Workout – Limited Equipment

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

12 R DB Snatch (53/35)

12 L DB Snatch

12 Air Squats

(Score is Each Set for Time)