CrossFit – Wed, Jul 1
General Warm-up
4 rounds for time (Time)
15 Ring Dips
25 Wallballs 20/14lbs
30/22 Calorie Air Bike
C2 Bike: 40/32 Calories
Feel: Gas
Pace: Sustain
Target Score: 18-22 minutes
Firebreather Score: sub 18 minutes
Squat Snatch (“Squat Snatch – Tempo
Tempo Pull to Power Position into Squat Snatch
2×4 @ 65%
Tempo Pull to Mid Thigh into Squat Snatch
1×4 @ 65-70%
Tempo Pull to Knee into Squat Snatch
1×4 @ 65-75%
Row 500m at flush pace between sets
Drop and reset between each )
3:00 Bike
Then, 3 rounds of:
15 Squat Reps
10 Push Reps
“Reps” Movements (Round 1 > 2 > 3)
Squats: Air Squat > Medball front squat > wallballs
“Push”: Easy push ups > bench dips > 5 ring dip negatives