Twister

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Pigeon Pose – 1:00 on each leg

Couch Stretch 1:00

3 sets of 1:00 Plated Plank (45,25)

Warm-up (No Measure)

30 seconds Dbl Unders

OR

30 Seconds Single Unders, into…

5 Scap Retractions + 7 Pushups + 9 Air Squats

30 seconds of Dbl Unders

OR

30 Seconds Faster Single Unders, into…

5 Diverbomber Pushups + 7 Supermans + 9 Sit-Ups

Warm-up (No Measure)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses (Snatch Grip)

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

A: Metcon (AMRAP – Reps)

With a Running Clock:

At the 0:00, AMRAP 5:

3 Power Snatch (135/95) (115,80)

7 Barbell-Facing Burpees

Rest 3:00

B: Metcon (AMRAP – Reps)

At the 8:00, AMRAP 5:

5 Power Snatch (95/65) (95,65)

5 Barbell-Facing Burpees

C: Metcon (AMRAP – Reps)

At the 16:00, AMRAP 5:

7 Power Snatch (75/55)

3 Barbell-Facing Burpees

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s