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11.19.18

18
Nov

11.19.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 PVC Pass-throughs

10 Box Step-overs

10 Candlesticks (see link below)

10 Hollow Rocks
https://www.youtube.com/watch?v=WXoNNx-uOtU

Weightlifting

Snatch Grip Deadlift (5 Sets of 5 Reps)

The goal here is sets between 75-85% of your 1 RM. If this seems incredibly easy, and your coach says you are moving through the proper positions, you can move higher. Keep in mind that means we have strength that we haven’t transferred to the snatch yet.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Buy in: 100 Double Unders

Immediately Into…

8 Power Snatch (95/65#)

4 Burpee Box Jump Overs (24/20″)

-Rest 5 Minutes-

AMRAP 5

Buy in: 100 Double Unders

Immediately Into…

4 Power Snatch (96/65#)

4 Burpee Box Jump Overs (24/20″)

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