Main – CrossFit
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Rib Mobilization, Classic Posterior Chain, Squat Dislocates x 15 reps.
Strength & Skill
Bear Complex (4-3-2-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
26Jan2015
4 Rds for Time of:
10 x Dumbbell Snatch (50# / 30#)
15 x Drop Snatches (75# / 55#)
20 x Toes To Bar
**Focus on speed under the bar with Drop Snatches.
**Dumbbell Snatch L/R= 1 rep.