Warm-up
400m Run
30 sec OH Bar Distraction
30 sec (es) Dynamic Couch Stretch
Bergener Warm-up
w/PVC
3 Down and Finish (Bar Speed)
3 Elbows High & Outside (Bar Close)
3 Muscle Snatch (Quick Turnover)
3 Overhead Squat (Core Strength)
3 Snatch Drop (2″, 4″, 6″) (Quick Feet)
3 Snatch Drop (to the bottom) (Quick Feet)
Repeat w/ Barbell
Skill
10 Foot Transitions (Pull stance to Squat stance)
Strength/Skill
10 min
Work up to heavy 3 Snatch (Touch & Go)
*This should be above the weight for the WOD
WOD
“Isabel”
For Time
30 Snatch (135/95)
Cooldown
4 min Partner Hamstring Smash
(1 min working inside to outside/1 min working outside to inside each leg)
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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