Warm-up
400m run |
Bergener warm-up w/ empty bar |
then |
2x |
10 scap pulls |
10 plank shoulder taps |
then |
2x |
5-7 Pull-ups |
10 Abmat sit-ups |
Mobility
PVC |
1min Global overhead extension |
Skill/Strength
Snatch balance every 1:00 x 2 rounds |
3 @50-60% of 1rm – 2 sec pause in bottom |
Tall Snatch every 1:00 x 2 rounds |
3 @30-40% of 1rm |
Snatch from position 1 |
2×2 @60%, 2×2 @65%, 2×2 @67-72% |
*2 sec pause in bottom |
Conditioning
Buy-in: 50 Air squats |
21-15-9 |
Hang power snatch (75/55) |
Toes to bars |
Cash-out: 50 Pull-ups |
*Time cap: 15min |
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
© Copyright 2019 Platinum Fitness | CrossFit East
created by: i3mediasolutions.com