July 11, 2019

CROSSFIT
Rest Day!

SWEAT
Strength
Metcon (4 Rounds for time)
Bear It All
4 rounds individually timed.
Bear Crawl 50 feet
10 Pullups
Rest 1 minute between rounds
Metcon (Time)
100 Sit Ups
Metcon (Time)
50 Sit Ups

ENDURANCE
Partner Fun (Time)
100 burpees
100 wall balls (20/14)
100 calories on rower
100 calories on bike
Every 5 minutes, run 300m together. Start with a run. Can’t start the movements until both runners are back.

WEIGHTLIFTING
Slow motion snatch (3×3)
Stretch the body tall, pulling through the turnover, strong finishing position
Empty bar or PVC only. Focus on positions.
No Hook, No Feet Snatch (3-3-3-2-1)
Without using a hook grip, and without moving your feet, perform a full snatch
Snatch Pull (90% x 2, 95% x 2, 100% 3×2)

BARBELL BASICS