05 Jul CrossFit – Mon, Jul 6

Announcements

Swap & Drop Women’s Only Event

July 11th 1-3 @ PH

This is a clothing swap and deadlift session. There is unlimited spaces for PH & SP athletes.

We have 10 free spots available for non-members who’d like to learn how to deadlift.

Please reserve your spot in Wodify.

Any clothing left over will be donated.

South Park, Potrero Hill – CrossFit

Warm Up (Checkmark)

General warm-up | 10:00

2 sets:

20 jumping jacks

10 PVC pass-throughs

10 push-ups to downward dog

5 elbow-to-instep/leg

10 air squats/overhead squats

10 PVC snatch-grip deadlifts

260706 (Time)

– RX –

For time:

15 power snatches (95/135 lb)

5 rope climbs (15/15 ft)

12 power snatches

4 rope climbs

9 power snatches

3 rope climbs

6 power snatches

2 rope climbs

3 power snatches

1 rope climb

– INTERMEDIATE –

For time:

15 power snatches (65/95 lb)

3 rope climbs to (12/12 ft)

12 power snatches

3 rope climbs

9 power snatches

2 rope climbs

6 power snatches

2 rope climbs

3 power snatches

1 rope climb

– BEGINNER –

For time:

15 hang power snatches (35/45 lb)

3 pull-to-stands

12 hang power snatches

3 pull-to-stands

9 hang power snatches

3 pull-to-stands

6 hang power snatches

3 pull-to-stands

3 hang power snatches

3 pull-to-stands

– MASTERS 55+ –

For time:

15 power snatches (65/95 lb)

3 rope climbs to (12/12 ft)

12 power snatches

3 rope climbs

9 power snatches

2 rope climbs

6 power snatches

2 rope climbs

3 power snatches

1 rope climb

Skill Work (Checkmark)

Pre-workout strength

EMOM 7:

1 power snatch + 1 hang power snatch

Stretching (Checkmark)

1 set:

1:00 forearm stretch

1:00 banded shoulder stretch/arm

Week Preview

Tues- Front Squat for load

Wed- Push Press/ Toes-to-bar

Thurs- Row/ Double Unders/ Run

Fri- Deadlifts/ Burpee Box jump overs

Sat- Ring MU/ Row/ Wall balls

Sun- Bike/ HPSU/ Hang Power Cleans