CrossFIt Windansea – CrossFit

Weightlifting

Snatch Balance (4×3)

Metcon (No Measure)

Snatch complex

3x

2 hang squat snatches

(Increase weight each set)

3x

2 snatch DL pause above the knee + 1 full snatch

(Increase weight as needed)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

400m run/ Row alternate

10 single arm KB hang snatch (5each arm)(53,35)

10 bar facing burpees

April 10, 2019

4/10/2019

CrossFIt Windansea – CrossFit Weightlifting Snatch Balance (4×3) Metcon (No Measure) Snatch complex 3x 2 hang squat snatches (Increase weight each set) 3x 2 snatch DL […]
April 9, 2019

4/9/2019

CrossFIt Windansea – CrossFit Warm-up 3×15 Arm wrestle turnovers 3×15 lateral db raises Strength Push Press (3×3) 1:30 rest between sets Bench Press (2×15) Close grip, […]
April 8, 2019

4/8/2019

CrossFIt Windansea – CrossFit Strength Front Squat (7×1) Start at bottom of squat. increase weight each set LAST 3 Sets same weight Metcon Metcon (AMRAP – […]
March 27, 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 […]