5.7.19 Workout of the Day

Box Brief

Happy Birthday Kathleen and Meghan Martin!

CrossFit

1.Snatch:

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - 3-Position Power Snatch

Minute 2 - 3-Position Squat Snatch

3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor. 2. Conditioning: For Time: 200 Meter Run, 2 Squat Snatches 200 Meter Run, 4 Squat Snatch 200 Meter Run, 6 Squat Snatch 200 Meter Run, 8 Squat Snatch 200 Meter Run, 10 Squat Snatch RX: 135/95

ICT

1. Skill: Toes to Bar 2. Conditioning: 20 min AMRAP Rounds: 20/14 Calorie Bike 14 Toes to Bar

6 double DB Devil's Press (50/35)

-Devil's Press in a new movement, we will go over in class today-

3.Body Armor

3 sets:

10 GHD reverse hypers

15 Weighted Glute Bridges 20 Weighted Sit-Ups