Wednesday 26th June

CrossFit Fornix – Strength

Warm-up

Warm-up (No Measure)

A. Partner chest opener on rig

10 Downward dog to alternating samson stretch (L (1) – R (2)…)

PVC OH Duck walk across gym and back

10 Alternating PVC OH Cossack (L (1) – R (2)…)

B. Before snatch EMOM with an empty barbell

3 Tap-tap shrug

3 Tap-tap high pull

3 Tap-tap muscle snatch

3 OHS

3 Snatch pull

Weightlifting

A: Back Squat (3 x 5 @ 80%)

B: Snatch (EMOM 12 minutes 1 rep starting @ 70%)

Accessory

C: Metcon (Weight)

30 Renegade row (15 each side)(22.5kg/15kg/15kg/10kg)
PROGRESSIONS

RR >> reduce load

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