CrossFit – Thu, Mar 21
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
240321 (Time)
– RX –
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
– INTERMEDIATE –
For time:
5 squat snatches (55/75 lb)
15 hand-release push-ups
15-cal row
10 squat snatches
15 hand-release push-ups
15-cal row
15 squat snatches
15 hand-release push-ups
15-cal row
– BEGINNER –
For time:
5 power snatches (35/45 lb)
10 hand-elevated push-ups
10-cal row
10 power snatches
10 hand-elevated push-ups
10-cal row
15 power snatches
10 hand-elevated push-ups
10-cal row
Stretching (No Measure)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
For time:
6 alternating dumbbell squat snatches (35/50 lb)
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
12 alternating dumbbell squat snatches
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
18 alternating dumbbell squat snatches
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls