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MONDAY 190520

Warm-up:

Individual…

Foam Roll 3 Minutes

Bike 2 Minutes

Group….

200M Jog
12 Waiter Bows
12 In place Lunges

Followed by…
Two to Three Sets:
Snatch Grip Romanian Deadlift x 3
Muscle Snatch x 3
Snatch Grip Push Press from Behind the Neck x 3
Overhead Squat x 3
Snatch Balance x 3

Strength and Skill:

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

 

Fitness:

For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches

 

Performance:
“2019 CrossFit Games Age Group Qualifier Event #5”
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups

Time cap 12 minutes.

 

Mobility:

Banded Hamstrings

Couch Stretch

Pigeon Pose

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