Westbound CrossFit (Coach Loni)
1200 (12 of us)
Warm Up
AMRAP 3
10 DB Goblet squats
5 burpees
30 Single Under/Double Under OR :30 Double under practice
MOVEMENT/MOBILITY - mini band, DB, PVC
:30 calf stretch on DB / side
:30 single DB overhead carry / side
:30 bottom squat
6 cossack squat
:30 bottom squat
* grab PVC + mini band around knees
6 kang squats w/ PVC on back
6/6 monster walk forward/backward w/ PVC overhead
5 snatch high pulls w/ pause at knee and hip crease
STRENGTH - Back Squat
EMOM X 5
3 Back Squat
EMOM x 5
1 Back Squat
*Start @ 60% and Build to A Heavy, Not Maximal, Single
I did 5x3x135 and then started adding weight with 145, 165, 185, 195 and finally 205 pounds
METCON
Health
2 Sets
AMRAP - 6
45 Single Under
3* Power Snatch (45/35#)
3* OHS
----3 Min Rest B/t Sets----
+
@ 16:00
Accumulate a 2:00 Plank
NOTES - Each Barbell Movement Increases by 2 Reps Every Completed Round. Reset at 3 for 2nd Set
SCORE = Total Rounds + Reps b/t Both Sets
I used a 15kg bar and got through 3 rounds + 45 SU + 9 Hang Power Snatch + 8 OH Squats 1st round
I used a 15kg bar and got through 3 rounds + 45 SU + 9 Hang Power Snatch + 4 OH Squats 2nd round
Overall, it was a nice little workout. It would have been nice to snatch from the floor, but the volume with overhead squat was certainly better for me.
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