CrossFit – Sat, Jul 27

BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

4 ROUNDS

:15 Up-Downs

:15 Groiners

:15 Jumping Squats

:15 Push-Ups

Into…

2 ROUNDS

5 Burpees Over Bar

10 Scorpions

5 Overhead Squat

5 Snatch Balance

*2nd Round: perform the OHS and Snatch Balance with a barbell.

Strength – All

Snatch (5×2*)

*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.

(Score is Weight)

Week 3 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

FOR TIME (Time)

25 Burpee Over Bar

5 Hang Squat Snatches (135/95)

20 Burpee Over Bar

4 Hang Squat Snatches

15 Burpee Over Bar

3 Hang Squat Snatches

10 Burpee Over Bar

2 Hang Squat Snatches

5 Burpee Over Bar

1 Hang Squat Snatches

(Score is Time)

Workout – Fitness

FOR TIME (Time)

25 Burpees

7 Hang Power Snatches (95/65)

20 Burpees

6 Hang Power Snatches

15 Burpees

5 Hang Power Snatches

10 Burpees

4 Hang Power Snatches

5 Burpees

3 Hang Power Snatches

(Score is Time)

Optional Cool Down – All

5-10 MIN YOGA FLOW… (No Measure)

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)