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CrossFit 7/14/2020
Warm-up
0:00-3:00 Coach's Brief
3:00-18:00 Warm Up
15/12 Cal Bike

1 Round
10/Side Thread the Needle
10/Side Scorpion
5/Side Iron Cross Stretch
10 Cat Cow Stretch
10 Cossack Squat
10 Air Squat

2 Round
10 Pass Thru
10 Good Morning
10 OHS

1 Round
5 Snatch Deadlift
5 Snatch Pull
5 Power Snatch
5 OHS
5 Snatch
Weightlifting
18:00-22:00 Warm to Starting Weight
22:00-32:00 Snatch
32:00 -35:00 Sanitize and Put Away Weights/Barbell
Snatch (10 x 1 EMOM, building)
Metcon
35:00-38:00 Warm Up to Workout
38:00-53:00 Workout
53:00-60:00 Sanitize and Put Away Gear. Leave Station
Metcon (5 Rounds for reps)
90 Sec Work/90 Sec Rest

15/12 Cal Bike [18/15]
Max Power Snatch (135/95)[165/115]
Score total PS
BrewCity Home WOD
Snatch Practice (PVC or Broomstick)

15 Sets

Squat Snatch
Metcon (Time)
5 RFT

400 M Run
30 PVC OHS
 
 
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