CrossFit Rx – CrossFit
Announcement
Happy Birthday Memorie Hayward!!
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog
Warm-up
Warm-up (No Measure)
**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch
* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats
Strength
Squat Snatch (6×1)
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Strength
Clean and Jerk (6×1)
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Warm-up
Warm-up (No Measure)
**3. Workout Prep**
3 sets ( add weight each set)
10 sec. Bike (workout pace)
1 Power Clean
– during rest time set and warm up for Row and wall balls –
Workout
Metcon (Time)
Teams of 2
For Time:
100/75 Calorie Assault Bike
40 Power Cleans (185/115)
– rest 5:00 –
For Time:
100/75 Calorie Row
100 Synchro Wall Balls (20/14)
* Split reps as desired *
TARGET SCORE
Target time:
Workout 1: 9-9:30
Workout 2: 8:30-9:15
Time cap: 10:00
Individual Option
50/40 Calorie Assault Bike
20 Power Cleans (205/135)
rest 5:00 –
For Time:
50/40 Calorie Row
100 Wall Balls (20/14)
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