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CrossFit TW18 Staines 06/02/19

CrossFit TW18 – CrossFit

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Warm-up

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
*1 Single + 1 DU
*DU’s

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 (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 30/20 (Rx+42.5/30)

*After every set perform 20 double unders

Accessory

3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-

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