top of page
Search

CrossFit / Wed, Dec 3

Warm-up

800 Meter Run o r 400 Meter Walk

Dynamic Stretch


Strength | 4 Sets

8 KB Deadlifts (Rx: 70s/53s lb)

10 BB Hip Thrusts (Rx: 135/95 lb)


WOD | 4 Rounds

20 DB Snatch (Rx: 50/30 lb)

50 Meter Sled Drag (Moderate Load)

100 DB Meter Farmer Carry (Rx: 50s/30s lb)

250 Meter Run


Cool-down

Pigeon pose + hamstring stretch


 
 
 

Recent Posts

See All
ATI STRENGTH | WEEK 3 | Aug 24-29

DAY 1 — SNATCH + FRONT SQUAT Warm-Up 2 Rounds 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats 8 Reverse Lunges 10 Scap Push-Ups 30-sec Deep Squat Hold Barbell Complex 3 Rounds 5 Muscle Snatc

 
 
 
CrossFit | Aug 24 - 29

MONDAY For total reps, complete 3 rounds of as many reps as possible in 4 minutes of: 10 shuttle runs (50 feet) 21 toes-to-bars In the time remaining, complete the following: Round 1: As many snatches

 
 
 
ATI STRENGTH | WEEK 2 | Aug 17-22

DAY 1 — SNATCH + FRONT SQUAT Warm-Up 2 Rounds 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats 8 Reverse Lunges 10 Scap Push-Ups 30-sec Deep Squat Hold Barbell Complex 3 Rounds 5 Muscle Snatc

 
 
 

Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
bottom of page