Resources

Leg Work

July 3, 2019 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

12 Light Calorie Assault Bike, 6 Spidermans (3/each) – Video

9 Moderate Calorie Assault Bike, 6 Wall Squats – Video

6 Fast-ish Calorie Assault Bike, 6 Warrior Squat Rotations – Video

5 Sets, resting ~30-45s between:

3 Muscle Snatches – Video

2 Snatch Grip Push Jerks – Video

1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch

Set #4 – 40%

Set #5 – 45%

Weightlifting

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

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)

WOD

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats

15/12 Calorie Assault Bike

Dumbbell Pounds – 50’s/35’s

Score is slowest round

Body Armor

5 Sets: 6 Dumbbell Thrusters

3 Sets: 9 Dumbbell Bent Over Rows (each arm)

1 Set: 50 Weighted Sit-Ups

Rest 1:00 between all sets.





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.