Wednesday

2
Sep

Wednesday

Cypress CrossFit Club – CrossFit

Warm-up

C3 Standard Warm Up (No Measure)

400m Run/Row/1000m Bike

Foam Roll for 3-5 minutes then complete 2 rds of

10 Yoga Push-Ups

The World’s Greatest Stretch (5 reps per side)

10 Deep Squat to Hamstring Stretch

10 Reverse Lunges with Hip Stretch (5 per side)

Extended Warm-up

Snatch Prep (No Measure)

Perform 15-20 Banded Pull-Aparts and Pull Downs then Perform 1-2 w/Bar of

5 Snatch Grip RDLs

5 Hang High Pulls

5 Hang Muscle Snatch

5 Snatch Grip Push Press off Back

5 Hang Power Snatch

Strength

Power Snatch Strength

Perform 5 sets of 3 Power Snatches.

Start at Moderate weight and build to heavy set of 3. Should be tap and Go

Workout

Metcon (Time)

FOR TIME

21-15-9

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

Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Walk Nasal Breathing Only

2:00 Foam Roll Lat (R)

2:00 Foam Roll Lat (L)

(No Measure)