Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

OPTIONAL MOBILITY: https://vimeo.com/430502367/7c40ecaea8

2 ROUNDS

10 PVC Pass Throughs

10 Alt. Groiners

20 Jumping Jacks

2 ROUNDS

10 Bootstrappers

10 Behind the Neck Snatch Grip Shoulder Presses / 10 DBL DB Shoulder Press

20 Single Unders / 40 Lateral Hops

2 ROUNDS

10 Snatch Deadlifts / DBL DB Deadlifts

10 Hang Muscle Snatches / DBL DB G2OH

20 Double Unders / 40 Lateral Hops

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

BOOTCAMP:

6 Sets

15 KB Sumo Deadlifts (106/70)

15 DBL DB Push Press (45/30)

– Rest 90 Seconds –

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders / 50 Mountain Climbers

7 Power Snatches (115/75)|(75/55) / DBL DB Thruster (35/20)

50 Double Unders / 50 Mountain Climbers

7 Push Press / DBL DB Push press (35/20)

(Score is Rounds + Reps)