CrossFit – Sun, Mar 10

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

3 rounds:

20 jumping jacks

10 kettlebell deadlifts

10 knee push-ups

10 air squats

20 jumping jacks

10 Russian kettlebell swings

10 push-ups

10 air squats

240310 (Time)

– RX –

3 rounds for time:

90 air squats

30 Russian KB swings (35/53 lb)

10 power snatches (95/135 lb)

– INTERMEDIATE –

3 rounds for time:

60 air squats

20 Russian KB swings (35/53 lb)

10 power snatches (75/115 lb)

– BEGINNER –

3 rounds for time:

30 air squats

20 Russian KB swings (18/26 lb)

10 power snatches (35/45 lb)

Power Snatch (Post-workout
On a 8:00 clock:
Build to a heavy 1-rep power snatch)

Stretching (No Measure)

1 set:

:30 couch stretch/side

1:00 double-forearm stretch

– AT-HOME – (Time)

3 rounds for time:

90 air squats

30 single-dumbbell swings to eye level (35/50 lb)

10 double-dumbbell power snatches (35/50 lb)