Resources

Base Camp

July 26, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 Minute Each

Easy Row

Russian Baby Makers

Easy Row

Inchworm to Pushups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Pres

5 Snatch jerk

5 OH Squats

5 Snatch Balance

Snatch Work

On the Minute x 11:

Minute 1: 1 Squat Snatch @ 72%

Minute 2: 1 Squat Snatch @ 76%

Minute 3: 1 Squat Snatch @ 80%

Minute 4: Rest

Minute 5: 1 Squat Snatch @ 76%

Minute 6: 1 Squat Snatch @ 80%

Minute 7: 1 Squat Snatch @ 84%

Minute 8: Rest

Minute 9: 1 Squat Snatch @ 84-92%

Minute 10: 1 Squat Snatch @ 84-92%

Minute 11: 1 Squat Snatch @ 84-92%

Stamina Squat

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

* Barbell Loaded at 69% 1RM Front Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Power Clean and Jerk 95/65

1 Round of “Strict Cindy”

2 Power Clean and Jerk

1 Round of “Strict Cindy”

3 Power Clean and Jerk



Add (1)Power Clean and Jerk Per Round
1 Round of strict Cindy equals 1 rep





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