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05/27/2019

26
May

05/27/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

8 Groiners W/Thoracic Extension/Side

10 Prone “Y’s”

5 Sotts Press+5 Overhead Squats

Weightlifting

Snatch (1×1)

Every 1:15 For 12:30 (10 Sets)

20 Double-Unders+1 Snatch

Increase weight throughout the duration of the EMOM. If the time is catching up to you, or an unsuccessful lift is made, lower the weight and complete the remaining sets.

Note the heaviest weight lifted.

Metcon

Metcon (5 Rounds for time)

5 Sets:

15 Calorie Bike Or 250m Row

12 Russian KB Swing 32/24

9 H.S.P.U

Rest 1:30
These are meant to be sprint intervals. We want to maintain high intensity while aiming to be consistent with each set.

Note times for each set.