5/9/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)

Strength

A1: Behind the Neck Snatch Grip Push Press (5 x 3)

A2: Overhead Squat (5 x 1)

*build to heavy single

B: Snatch Grip 3 Position Deadlift (5 x 1 (3 position))

pause at shins, web 2″ below knee, cost mid thigh
*build to heavy 3 position

Conditioning

C: Metcon (Time)

4 Rounds:
10x Hang Power Snatch (115/75)
20x HR Push-ups
10x T2B
Run 200m

After Bash

D: SL SA KB Deadlift (3 x 10 (each leg) @21X1)

Single leg, Single arm, Kettlebell Deadlift