02/06/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

High Knees

Butt Kickers

Karaokes

Single Leg Hops Forward

Single Leg Hops Backward

Bunny Hops

Burpee Broad Jumps

Double Under Warm-Up

:20 Work/ :20 Rest

* Single Unders

* Backward Singles

*:10 Right Leg / :10 Left Leg singles

* Alternating Legs Singles

*2 Singles + 1 DU

*DU

5 High Hang Snatch High Pulls

5 High Hang Muscle Snatch

5 Above Knee Muscle Snatch

5 Above Knee Power Snatch

5 Below Knee (mid shin) Power Snatch

Weightlifting

Power Snatch (1×5)

STRENGTH & SKILL

12:00 RUNNING CLOCK

Build to Moderate-Heavy Set of 5 Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Power Snatch (95/65)|(65/45)

*After every set perform 20 double unders

FINISHER

3 SETS

20 L. Leg Hip Thrusts

20 R. Leg Hip Thrusts

1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-

Categories: WOD

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