3/27/2019

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March 26, 2019
4/8/2019
April 8, 2019

3/27/2019

CrossFIt Windansea – CrossFit

Warm-up

Metcon (No Measure)

2x with barbell first rd, second rd with 10’s:

5 snatch grip DL

5 hang jump shrugs

5 hang high pulls

5 hang muscle snatch

5 hang power snatch

5 over head squats

Weightlifting

Metcon (Weight)

Snatch Technique:

EMOM 8x:

1 snatch DL

1 snatch high pull

1 power snatch

*Build to a moderate weight for the complex

Metcon

Metcon (Time)

For Time:

25-20-15-10-5

Power snatches(75,55)

toes to bar

burpees
Compliments of Offshore CrossFit

Finisher

Metcon (No Measure)

4 sets:

:30 hollow hold

15 abmats

:45 plank

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