FrictionCrossFit – CrossFit

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Warm-up

2:00 Zone 1 Cardio

10 each:

Hang Snatch High Pull

Hang Muscle Snatch

Power Snatch

+

1:00/side Trap Smash

1:00/side Couch Stretch

Muscle Snatch (5-4-3-2-1-1-1)

taken from the floor, try to beat last weeks load from Hang Muscle Snatch

Weebles Wobble (Time)

Competitive:

5 RFT:

5 Power Snatch @ 95/65#

10 Jump Squat

cap 7:00

Recreational:

5 RFT:

5 Power Snatch @ 75/55#

10 Jump Squat

Lifestyle:

5 RFT:

5 Power Snatch @ 45/35#

10 Jump Squat

Bar Over Burpee Practice (AMRAP – Reps)

Tabata (:20 on, :10 off, 8 rounds, score worst round):

Burpee Broad Jump 3/2′

Rent

20/side Calf Rollout

20/side Quad Rollout