Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Wall Slides x 10 @ 3131

Russian Baby Makers x 10

Cuban Press x 10

Followed by…

Two Sets:

Overhead Squats x 10

Static Hang x 30-60 seconds

Weightlifting

2 Snatch Lift-Offs + Snatch

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Deadlifts (185/135 lbs)

10 Pull-Ups