210920

19
Sep

210920

Santiam CrossFit – CrossFit

Skill Work

Metcon (Weight)

Pre-Workout:

On a 12:00 Clock For Load:

1 Snatch Pull + 1 Hang Power Snatch

Workout

210920 (Time)

– RX –

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (95/65#)

9 Burpees

– INTERMEDIATE –

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (75/55#)

9 Burpees

– BEGINNER –

3 Rounds For Time:

10/6 Calorie Bike

12 Power Snatches (45/35#)

9 Burpees

Stretching

Metcon (No Measure)

2 Sets:

1:00 Alternating Scorpion Stretch

1:00 Sit & Reach

Work on your Weakness

Metcon (Weight)

– STRENGTH 1 –

5 Sets For Load:

1 Strict Press (70%)

…then

1 Set For Reps:

1:00 Max Unbroken Strict Press (75%)

Metcon (No Measure)

– SKILL 1 –

3 Sets:

1:00 Pike Hold

– Rest 1:00

:30 Wall Facing Handstand Hold

…then

Accumulate:

100 Shoulder Taps in Plank

Metcon (Distance)

– STAMINA 1 –

3 Rounds For Distance:

:30 Row Slow

2:00 Row Fast

1:00 Row Slow

:30 Row Fast

– Rest 3:00 between rounds

Metcon (No Measure)

– STAMINA 2 –

3 Sets:

50 Unbroken Wall Balls

– Rest as needed between sets