CFG - Lacey
1200 ~ 9 of us
Crossover Symmetry
Foam Roll
Warm Up
air squat / snatch lift off
quad / hammy
ankle driver
90 / 90 sit through
pass through
pvc ohs
side lying windmills
Weightlifting
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, strip barbell and prepare for the workout.
I worked up from 55-55-55-60-60-60-65-65-65-70#
Metcon
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
Scaled to 65# and hanging knee raises. 3 Rounds + 6 Reps.
Lagniappe
2x8x50# reverse hyper
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