22.03.12

IRIDIUM CrossFit – CrossFit

Finish in 7:00-10:00.
Go unbroken on the snatches or break them into 2 sets at most.
Cycle the snatches fast and efficiently.
The bike should be done in 2:00.
Lots of midline work in the post-workout session.

Warm-up

2 sets:

400/500-m row or 400-m run

15 hollow rocks

15 ground-to-overheads with a plate (10/15 lb)

3 sets:

10 PVC pipe pass-throughs

10 PVC pipe Romanian deadlifts

10 PVC pipe around-the-worlds 5/arm

10 PVC pipe quarter overhead squats

Weightlifting

SNATCH WARM UP & LOADING

2 sets:

5 hang power snatches

Metcon (Time)

3 rounds:

800/1,000-m row 800-m run

21 hang power snatches (55/75 lb)
Rx 45/64

Mod 600/750m row 600m run & 35/45

Accessory

3 sets:

:40 GHD sit-ups

– Rest :20

:40 toes-to-bars

– Rest :20

Cool Down

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg