CrossFit – Wed, Jul 19

PFC CrossFit – CrossFit

Snatch

230719 – CFG 2009 Event 5 (Time)

– RX –

3 rounds for time:

30 wall-ball shots (14/20 lb)(9/10 ft)

30 low hang squat snatches (45/75 lb)

– Each snatch begins from below the knee.

– INTERMEDIATE –

3 rounds for time:

20 wall-ball shots (14/20 lb)(9/10 ft)

20 low hang squat snatches (45/75 lb)

– Each snatch begins from below the knee.

– BEGINNER –

3 rounds for time:

20 wall-ball shots (6/10 lb)(9/10 ft)

15 low hang power snatches (15/25 lb or PVC)

– Each snatch begins from below the knee.

Overhead Squat (Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats)

General Wam-up (No Measure)

2 sets:

20 jumping jacks

10 med-ball front squats

50-ft med-ball overhead carry

10 med-ball push presses to target

50-ft med-ball overhead carry

10 wall-ball shots

Stretching (No Measure)

1 set:

1:30 couch stretch/leg

At Home (Time)

3 rounds for time:

30 single-DB thrusters (25/35 lb)

30 DB hang squat snatches (35/50 lb)