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September 13, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row (200 Easy – 200 Moderate – 100 Hard)

then…

2 rounds:

5 inch worms – Video

10 alternating cossack squats – Video

5 strict toes to bar

Barbell Warmup

2 rounds with an empty barbell

5 snatch deadlifts

5 snatch high pulls

5 hang power snatch

5 behind the neck snatch grip strict press

5 snatch balance

Weightlifting

Low Hang Snatch

Stand to hang position. Lower bar to just above the knees then snatch.
On the Minute x 10:

1 Low-Hang Squat Snatch

Set 1: 65% of 1RM Snatch

Sets 2-10: Build to a Heavy Single

Front Squat

On the Minute x 10:

1 Front Squat

Build to a Heavy Single

WOD

Metcon (AMRAP – Reps)

AMRAP 10:

50/40 Cal Bike

100 Double Unders

Time Remaining:

Max Power Snatches (115/85)





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