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Hit and Run

August 12, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

100 Meter Run

5 Russian Baby Makers Video

10 Warrior Squats Video

5 Inchworms Video

Barbell Warmup Video

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Stamina Squat

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Weightlifting

On the 1:30 x 7 Sets:

1 Pausing Power Snatch

1 Pausing Low-Hang Power Snatch

3 Sec pause in catcvh postion

Start at 60%

WOD

Metcon (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)
hold the dumbell in rack on shoulder ,behind the head ,or goblet





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