Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 toy soldiers

10 jumping jacks

50′ Bear Crawl

10 air squats

THEN after 2 rounds

one 200m run

PVC Barbell Warm up

PVC Barbell Snatch Warm Up (5-10)

5-10 reps each

PVC only

Good morning

Down and Finish

Down and Pull

Down Pull Overhead

Mid Thigh overhead

above knee overhead

below knee overhead

behind the neck press

overhead squat

power snatch

Weightlifting

Power Snatch (3-6 every 90s)

Every :90 sec for 5 sets

3-6 reps

Build Weight Slowly

WOD

Metcon (Time)

3 rounds for time

12 American KB Swings 53/35

9 Jump Rope DU or SU

6 Toes to Bar / Knee Raises

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