15 Aug CrossFit – Sun, Aug 16

South Park, Potrero Hill – CrossFit

Warm up (Checkmark)

Dynamic warm-up | 10:00

2 sets:

3:00 jog, bike, or row

10 jumping jacks

10 alternating Spiderman stretches

10 PVC good mornings

5 PVC pass-throughs

5 PVC behind-the-neck presses

5 PVC overhead squats

260816 (AMRAP – Reps)

– RX –

For reps:

1:00 double-unders

1:00 snatches (125/185 lb)

2:00 double-unders

2:00 snatches

3:00 double-unders

3:00 snatches

– Power or squat snatch.

– INTERMEDIATE –

For reps:

1:00 double-unders

1:00 snatches (95/135 lb)

2:00 double-unders

2:00 snatches

3:00 double-unders

3:00 snatches

– Power or squat snatch.

– BEGINNER –

For reps:

1:00 single-unders

1:00 snatches (35/45 lb)

2:00 single-unders

2:00 snatches

3:00 single-unders

3:00 snatches

– Power or squat snatch.

– MASTERS 55+ –

For reps:

1:00 double-unders

1:00 snatches (95/135 lb)

2:00 double-unders

2:00 snatches

3:00 double-unders

3:00 snatches

– Power or squat snatch.

Skill Work (Checkmark)

Pre-workout strength

5 sets for load:

1 snatch grip deadlift

1 snatch pull

1 snatch

– Rest 2:00 between sets.

– Find a heavy set for today.

Stretching (Checkmark)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

At Home (AMRAP – Reps)

– AT-HOME –

For reps:

1:00 double-unders

1:00 alternating DB snatches (35/50 lb)

2:00 double-unders

2:00 alternating DB snatches

3:00 double-unders

3:00 alternating DB snatches

– If you have a heavier dumbbell, use it.