Tuesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1 set:
:30 high knees
10-inch worms + push-up
10 overhead lunges
1 set:
:30 butt kickers
10 PVC pass-throughs
10 10 partial overhead squats
1 set:
10 up-downs over PVC
10 behind the neck snatch grip strict press (PVC)
10 overhead squats (PVC)
Warm-up (No Measure)
SPECIFIC WARM-UP
1 set:
5 overhead squats (35/45 lb)
5 behind the neck snatch grip push press
1 set:
5 snatch balance
1 set:
5 overhead squats (35/45 lb)
5 behind the neck snatch grip push press
5 snatch balance
Warm-up (No Measure)
LOADING UP
Increase loading across all three sets to find your starting weight for the workout.
3 sets:
1 snatch balance + 2 overhead squats
Workout
1 SNATCH BALANCE + 2 OVERHEAD SQUATS (1-1-1-1-1-1-1)
RX
7 sets for load:
1 snatch balance + 2 overhead squats
3 SNATCH BALANCE + 3 OVERHEAD SQUATS (3-3-3-3-3-3-3)
BEGINNER
7 sets for load:
3 snatch balances + 3 overhead squats
Post Workout Skill
Metcon (AMRAP – Reps)
4 sets:
:40 alternating single-leg squats
– Rest :20
Stretch
Warm-up (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm