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July 12, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

12/9 Calorie Ski Erg

10 Russian KBS + 25 Double-Unders

3 Sets of 5 – Snatch Grip Sotts Press

Followed by…

3 Sets:

3 Snatch High Pulls

3 Snatch Balances

Weightlifting

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

A 5% increase from last week, in iteration 2 of 2.

Aim is not to simply move heavier loads, but to move them better than last week.

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

Back Squat

3 Rounds:

12 Back Squats – 70% of 3RM Back Squat

WOD

Metcon (AMRAP – Reps)

Ascending Ladder for 12 Minutes:

3 Calorie Row

3 Kettlebell Swings

3 Wallballs Females 9′ Target

6 Calorie Row

6 Kettlebell Swings

6 Wallballs Females 9′ Target

9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Stretch





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