CrossFit - Wed, Oct 5
Warm-up
<p><b>[3-10:00]</b></p><p>6:00 @ warm up pace</p><p>10 PVC pipe pass throughs</p><p>20s/20s PVC external shoulder rotation stretch</p><p>5/5 single leg glute bridge</p><p>5/5 side plank clamshells</p><p>5 PVC OHS slow and controlled</p>
Specific Prep
<p><b>[10-15:00]</b></p><p>W/ empty bar or PVC pipe</p><p>5 good mornings</p><p>5 BTN snatch grip Push press</p><p>5 snatch grip RDLs</p><p>5 hang Muscle Snatch</p><p>5 Snatch Drops to power position</p><p>5 OHS</p>
Weightlifting
<p><b>[15-42:00]</b></p>
Power Snatch (5 (TnG) reps x 6-8 sets; rest 1:00 (on a 15:00 clock))
<p>*All sets at same weight, should be on lighter side, focusing on breathing and efficiency of cycling the barbell</p>
Overhead Squat (@21X1; build to a tough set of 6 reps in 12:00)
Hang Power Snatch (5 reps x 6-8 sets; rest 1:00 )
<p>(PVC pipe/empty bar or LIGHT load)</p>
Overhead Squat (@ 2111; 8-10 reps x 3-4 sets)
Metcon
<p><b>[45-55:00]</b></p><p> </p><ul><li>CC: SUSTAIN</li><li>GOAL: Keep rowing pace consistent for all 6 rounds at a moderate pace for you.</li><li>For bodyweight movements, strive for perfect Range of Motion and movement.</li><li>More/faster reps is NOT priority for today.</li></ul><p><u><strong>INDIVIDUAL MODIFICATION:</strong></u></p><p>If you want to work on POWER, take the 1:00 of row and row HARD for 10-20s, and then EASY for rest of minute. </p><p>If you want to work on ENDURANCE, row entire minute at easy to moderate pace</p>
"How You Doin'?" (10 Rounds for reps)
<p>EMOM 10:00</p><p>1: Row 1:00 for meters @ MODERATE pace</p><p>2: 8-16 UNBROKEN Push Ups AFAP straight into plank hold for rest of minute</p><p> </p><p><em>OPEN (RX+): deficit Push Ups (hands on DBs or plates</em></p>
