191016

Michael
Tuesday, October 18, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Overhead 8 (No Measure)


Pre Class

Sceptre First Rib Release x 60 ES

Banded Lat x 30 ES

Banded Rhomboid/Post Delt x 30 ES

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1 Round

Tricep Smash 30s ES

3-Point Thoracic Rotation x 8 ES

Deep Hip Flexor/Short Adductor Stretch x 20 ES

Sleeper Stretch x 8 ES



1 Rounds

Mini Band Wall Slides x 10

Seated Powerband Row x 10

Half Kneeling SA DB Press x 10 ES

Weightlifting

GW Snatch Progressions (No Measure)


Power - Pull (jump shrug)

Hang - Power (transfer weight in feet)

Muscle Snatch

Overhead Squat

Snatch Balance

Tempo Hang Snatch

Tempo Snatch

Snatch

FIT: Hang Power Snatch (Every 2:00: 6 x 3 / Building (not max))

PERF: Hang Power Snatch (15:00 to find 1RM)

Metcon

FIT: Metcon (Time)


3 Rounds For Time



15 Deadlift (80kg / 50kg)

15 Push Ups

PERF: Diane (Time)


21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rx - 102.5kg / 70kg



Max scaling:

HSPU - 1 x abmat



Time cap - 10:00