CrossFit - Sat, Jul 27

Components:

• Movement Prep:
  2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
  10 Hand Release Push Ups
  10 Hanging Scap Retractions 
  5 Kip Swings
  5 Barbell High Pulls
  5 Barbell Muscle Snatch 
  5 Barbell Behind the Neck Press
  5 Barbell Good Morning 
  5 Barbell Back Squats
  5 Barbell Clean & Jerks
  5 Barbell Snatches
  -Then-
  Warm up to all movements & weights 

• FOR TIME : (with Partner)
  
  20 Rounds for Time:
  3 Snatches, 135/95
  3 Burpees over the Bar
   
  60/48 Calorie Echo Bike
   
  10 Rounds
  10 Pull-ups
  20 Push-ups
  30 Air Squats
   
  60/48 Calorie Echo Bike
   
  20 Rounds for Time:
  3 Clean and Jerks, 135/95
  3 Burpees over the Bar
   
  Time Cap: 40 Minutes

• 
  20 Rounds for Time:
  3 Snatches, 115/80 OR 95/65
  3 Burpees over the Bar
   
  60/48 Calorie Echo Bike
   
  10 Rounds
  5 Pull-ups OR 10 Banded / Jumping Pull Ups
  15 Push-ups
  25 Air Squats
   
  60/48 Calorie Echo Bike
   
  20 Rounds for Time:
  3 Clean and Jerks, 115/80 OR 95/65
  3 Burpees over the Bar

• 4 rounds:
  
  10 Weighted Hip Thrust @ moderate weight RPE 7
  10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7
  10 GHD Hip Raise @ moderate weight RPE 7
  10 Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7
  30yd Single DB Overhead Carry (Left– as heavy as possible)
  30yd Single DB Overhead Carry (Right – as heavy as possible)
  15 Strict Hanging Leg Raise
  :30 sec Side Plank (each side)
  20 Plank KB Pull Unders
  30yd Single DB Overhead Carry (Left– as heavy as possible)
  30yd Single DB Overhead Carry (Right – as heavy as possible)
  
  *Rest 3 minutes b/t rounds

Announcements: