Daltons CrossFIt – CrossFit

W.U.: Warm-up (No Measure)

General Warm Up

2 Rounds

10 Air Squat

10 Single leg hops/side

15 Band Good Mornings

15 Band Pull Aparts

Part II

Spend 5min Working on loosening hips

BUILD UP

Allow plenty of time to build up to work weights and practice getting the bar from the ground to the back squat position.

4 Sets

3 Back Squats

3 Power Snatch

*climb in load each round

WOD: Metcon (Time)

15-12-9

Back Squat (185/125)

Power Snatch (135/95)

Performance:

Back Squat (155/105)

Power Snatch (115/75)

Fitness:

Back Squat (135/95)

Power Snatch (95/65)

*One or two barbells can be used. It is intended to have the bar start from the floor for the back squats before starting the set but it is acceptable to use the rack.

April 12, 2017

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Daltons CrossFIt – CrossFit W.U.: Warm-up (No Measure) General Warm […]
April 11, 2017

Wednesday Crossfit

Daltons CrossFIt – CrossFit W.U.: Warm-up (No Measure) GENERAL WARM-UP […]
April 10, 2017

Tuesday Crossfit

Daltons CrossFIt – CrossFit W.U.: Warm-up (No Measure) GENERAL WARM-UP […]
April 9, 2017

Monday Crossfit

Daltons CrossFIt – CrossFit W.U.: Warm-up (No Measure) GENERAL WARM-UP […]