5.22.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
3 Minute Bike/Row
—
Child’s Pose: 1 Minute
Thoracic Foam Roll: 1 Minute
—
3 Rounds:
4 Down & Back Shuttle Runs
7 PVC Pass Throughs
7 PVC Behind The Neck Push Presses
7 PVC Kang Squats
7 PVC Overhead Squats
—
Barbell Warm Up:
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Snatch Grip Push Press
5 Above Knee Hang Power Snatch
Weightlifting
A: Hang Power Snatch (3 Reps)
On The 1:30 x 6 Sets:
3 Hang Power Snatches
Build in weight but keep load at something you can make every time.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
2 Rounds:
AMRAP 5:
5 Hang Power Snatches
7 Up Downs
-Rest 1:00 Between AMRAPs-
Choose a hang power snatch weight that you can move well and complete unbroken
Cool Down
C: Metcon (No Measure)
3 Sets:
1:00 Easy Bike/Row
1:00 Foam Roll – Legs & Posterior
WU: ~15 Minutes
A: ~15 Minutes
B: ~15 Minutes
C: ~10 Minutes