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CrossFit Workout 09.04.2017

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CrossFit Initiative – CrossFit

Warm-up

(00:00 – 15:00)

2 Rounds

Row :40 Slow :20 Fast

5 ATYT’s

5 Push Ups

5 PVC Pass Throughs

5 PVC OHS

Mobility

Barbell thoracic opener x 1:00

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Snatch Grip Behind the Neck Press

5 Muscle Snatch

5 Overhead Squat

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 25:00)

Warm up to 50% 1RM Snatch

Athletes need to be prepared for quick weight changes on the minute.

Snatch

(25:00 – 31:00)

Power Snatch + Squat Snatch +

Overhead Squat (% of 1RM Snatch)

On the Minute x 6

1. 50% x 1

2. 55% x 1

3. 60% x 1

4. 50% x 1

5. 55% x 1

6. 60% x 1

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Squat Stamina

(31:00 – 45:00)

15RM Back Squat (15RM)

Establish 15RM

Conservative attempt that challenges us, not to absolute failure.

Establishing a baseline.

We will be re-testing this several times.

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WOD

(45:00 – 60:00)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups