Conditioning

Monday, June 10, 2024

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Conditioning

Every 4 Minutes, 4 Sets

6 Hang Power Snatch (65#)

12 Box Jumps (20")

60 Rope Skips

This workout was adapted from a Vintage CrossFit workout (Dos Amigos) which called for Every 6 minutes, 4 Sets:  200 m run, 12 power snatch 95/65, 24 box jump 24/20", 12 T2B, 48 DU.  As that was clearly, not happening, I picked a good volume for today and modified the interval length finishing in:

2:22

2:25

2:31

2:33

I like these movements and have been neglecting them.

Finisher

EMOM 5 min

1 pull-up

5 decline sit-up (on new bench)

Nice bit of core volume and pulling strength