FitCity CrossFit – CrossFit
*This Saturday’s Schedule
8am Nutrition Challenge Meeting
9am Bring A Buddy Wod
10:15 ATC Meeting
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 5
10 Back Squats PVC/Barbell
10 Straight Leg Single Deadlifts
10 Behind the Neck Snatch Grip Press
Squat & SHoulder Prep
Weightlifting
Back Squat (5×5 )
*Deload week. 70% or less of 1RM. Practice explosiveness out of bottom of squat.
Metcon
Metcon (Time)
1 Suicide Sprint
21 OHS (65/45)
x1
1 Suicide Sprint
15 OHS
x2
1 Suicide Sprint
9 OHS
x3
For Time
Rx+ (95/65)
All OHS should be unbroken. This should be light, short and fast.
Mobility
Warm-up (No Measure)
Strap Stretch
LAX Glutes & Shoulders
Foam Roll as needed