29
Mar
3-29-17
CrossFit Sona – CrossFit
Warm-up
Basic warm-up #3 (No Measure)
Superman/Hollow Hold (alternate 3 sets of :30 each)
Bear Crawl down & back
Sideways Bear Crawl down & back
Frankenstein down & back
Arm Circles 8x each (big forward & back, small forward & back)
Walking Lunges down & back
PVC Pass throughs 8x each way
Weightlifting
HANG SNATCH (7 X 1 @ 80% 1RM, CLIMBING) (7 x 1)
HANG SNATCH (7 X 1 @ 80% 1RM, CLIMBING)
Every 2:30 Minutes for 7 Sets:
1 Hang Snatch @ 80% 1RM, Climbing
[Scale 1]:
1 Hang Snatch @ 80% 1RM, Across
[Scale 2]:
1 Hang Snatch @ Moderate Weight
Metcon (AMRAP – Rounds and Reps)
AFTER PARTY
METCON (AMRAP – ROUNDS AND REPS)
10 Minute AMRAP of:
10 Wall Balls (20/14)*
10 Hand Release Push-Ups
10 AB Mat Sit-Ups
[Scale 1]
Wall Ball (14/10)