Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

8 dead bugs

8 bird dogs

Boxes Out

Box Pigeon Stretch

Box Hold Low Squat

Box Sled Push 50′ 24″side

Box step ups 10 total 20″

Russian Step Up 8 total

5 tuck jumps

PVC Snatch Warm up and technique

Strength

Metcon (AMRAP – Reps)

Box Jump Strength

4 sets 5 reps

Box Jumps

then 3 min AMRAP

Box Jumps for max reps

Rx 24/20 Rx+ 30/24

Challenge:

Men 24″

Ladies 20″

raise height by setting plates on box last two sets to test max box jump height, add plate for each successful jump

gain quality experience with these sets, don’t rush

Points of performance:

Land softly and quietly as possible on box

full hip extension

toes and knees straight forward

use legs to press of floor and hands for momentum

toes as close to box as possible before jumping

Demo: https://youtu.be/52r_Ul5k03g

WOD

Metcon (Time)

Snatch grip “DT”

Five rounds for time of:

12-9-6

Snatch grip Deadlift

Hang Power Snatch

Behind the neck snatch grip push press

Rx 75/55 Rx+ 95/75

14:00m time cap

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