22.05.15

15
May

22.05.15

IRIDIUM CrossFit – CrossFit

Complete 6-10 rounds.
Challenge and build grip strength and stamina.
Complete snatches in 1-2 sets every round.
Avoid singles on the toes-to-bars.

Warm-up

1 set:

:30 lateral shuffle over a line

– Rest :10

:30 lateral hand shuffle over a line

– Rest :10

:30 mountain climbers

1 set:

:30 up-downs

– Rest :10

:30 high knees

– Rest :10

:30 up-down + tuck jump

Weightlifting

HANG SNATCH REVIEW w/PVC or bar

PROGRESSION

Hang snatch pull

Behind the neck press

Hang muscle snatch

Hang power snatch

Top-to-top hang power snatch

Top-to-top hang power snatch w/bar and light weight

Wod Prep

TOES-TO-BAR REVIEW AND MINI ROUND

1 set:

5 kip swings

5 kipping leg raises

5 toes-as-high-as-possible or T2B

-then

2 sets:

5 toes-to-bars

5 hang power snatches (workout weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

Rx

10 toes-to-bars

10 hang power snatches (65/95 lb)

Mod

10 hanging knee raises

10 hang power snatches (35/45 lb)

Cool Down

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm