Fun, potent, old school CrossFit. This is a relatively high volume, sneaky conditioning piece. We will spend time building to a moderately heavy hang power snatch simply to prime you for today’s conditioning. You should consider selecting a weight that allows for 1 break on hang power snatch on round 1–if you need to break it up more than that it is too heavy. You should also be able to do 12 unbroken OH Squats on round 1! Sub 20:00 is the goal with scaling on this one today.
5 PVC pass through
10 PVC good morning
5 PVC Overhead squat
5 PVC Hang power snatch
2 rounds
_________
3 hip down push up
4 Spider man
3 Burpee
3 Hang power snatch (empty bar)
3 Overhead Squat
3 rounds
In 10:00 build to a heavy/moderate heavy hang power snatch!
Should go well beyond the load you choose for today’s conditioning.
RXConditioning:
4 rounds for time
18 Bar facing burpee
15 Hang Power Snatch (115/85lb.)
12 Overhead Squat
Intermediate:
4 rounds for time
18 Bar facing burpee
15 Hang Power Snatch (85/60lb.)
12 Overhead Squat
Baseline:
3 rounds for time
18 Bar facing burpee
15 Hang Power Snatch (35/15lb.)
12 Overhead Squat
3×15 Rear shoulder raise
+
3x 15 Banded pull a parts
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
3:00 Easy Bike
10 Fire hydrant; each leg (https://www.youtube.com/shorts/75QCy11fHGU)
10 Quadruped kick back ;each leg (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
