01122016

FitCity CrossFit – CrossFit

Warm-up

(No Measure)

200m Run

30 sec on, 30 sec off

Step Ups

Russian KB Swings

Squat & Shoulder Prep plus Keg Drill

Skill

(No Measure)

Spend 10 minutes practicing double or triple unders.

Weightlifting

Spend 10 minutes working up to a heavy single (of the complex) for five sets.

3 Position snatch

High hang, knee, floor

Weightlifting

(No Measure)

EMOM 6

70% of above weight. 1 snatch complex every minute on the minute. Then finish remaining time, up to 50 seconds with double unders.

Mobility

(No Measure)

Strap Stretch

Keg Drill

LAX Feet, Shoulders & Traps