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

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 […]
March 26, 2019

3/26/2019

CrossFIt Windansea – CrossFit Running Metcon (Time) Sprints: 3x400m sprints 1min rest between 3x200m sprints :30 rest 3x100m sprints :10 rest Strength Bench Press (4×3) :90 […]
March 25, 2019

3/25/2019

CrossFIt Windansea – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat […]
March 23, 2019

3/23/2019

CrossFIt Windansea – CrossFit Metcon Metcon (Time) For Time, as a 2 person Team: 400 double unders 200 abmats 100 hang power cleans 135,95 50 S.A. […]