Monday 24th July

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Wall facing squats

5 Scapula pull ups

5 Wall facing squats

5 Kip swings (forwards + backwards = 1 rep)

5 Wall facing squats

5 Pull backs

5 Wall facing squats

5 Hips to bar

B. With an empty barbell on coaches call

5 BTN Snatch grip strict press

5 BTN Snatch grip push press

5 High hang muscle snatch

5 Hang power snatch

5 Power snatch + OHS

5 High hang squat snatch

5 Squat snatch

Weightlifting

A: E2MO2M for 20 minutes (10 x 2)

Squat Snatch @ 85% – 90% 1 rep max
In between sets work on shoulder and hip mobility.

Metcon

B: Metcon (AMRAP – Reps)

For Reps in 8 minutes

Tabata Air Squats

Max bar Muscle Ups

Tabata score = lowest rep round
PROGRESSIONS

BMU >> Attempts, band, strict pull up, racked barbell pronated grip body row

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