CFG - OPEN GYM
1330
Crossover Symmetry
Warm Up
air squat
quad stretch / toe touch
90/90 sit through
pvc pass through
face down scorpion
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
I built up from 55-60-65-70-75-80-85-90 PR!
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
I scaled to 55# power snatches and finished in 9:20. Went out hot and slowed to about 1 round per minute.
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