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09/11/2020

10
Sep

09/11/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

30s Reverse Plank

8 High Plank Toe Touch/Side

5 Broad Jump

Weightlifting

Push Jerk (1×2)

1×8

1×6

1×4

1×2

R: 1:30-2:00

Increase or maintain weight through each set.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2- Reps Of:

Power Snatch 135/95

Burpee Box Jumps 24/20

Movement Options.

Power Snatch→Hang Power Snatch→Dumbbell Snatch

Burpee Box Jumps→Burpee Step-Ups→Partial Burpee Step-Ups
Steady pace with the Power Snatch. Either try “touch and go” reps, or quick “drop and resets.” Burpees should stay consistent through the workout. Use the transition from one movement to the next to catch a couple extra breaths.