9
May
5-9-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up w/Run (No Measure)
Run 400m
Bear crawl
Frankenstein walk
Worlds Greatest Stretch
3R of
10 KB Swings
10 AB mat sit-ups
10 Air Squats
PVC pass throughs
ATS stretch 2 min
SKILL
SKILL – SNATCH PULL; HANG SNATCH (No Measure)
SKILL – SNATCH PULL; HANG SNATCH
Weightlifting
Snatch (5 x 1)
5 x 1, 80% 1RM climbing
Scale1 :
80%, across
Scale 2:
pick load,
increase weight each set
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
** 7 min time cap
*Scale 1: 95/65#
*Scale 2: 65/45#
Scaled has option to hang or high hang snatch