30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HUMP DAY

January 29, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Dynamic Stretching

Then

3 Rounds

10 Cal Row

10 PVC Pass Throughs

10 PVC Sotts Press (Quarter Squat)

10 PVC Snatch Balances

10 Alt DB Snatches

Then,

Snatch Progression/ Technique Breakdown With Barbell

Metcon (Time)

3 Rounds

15/12 Calorie Row

12 Power Snatches RX: 75/55 RX+:95/65

12 Lateral Barbell Burpees

Rest 3 Minutes

3 Rounds

12/9 Calorie Row

9 Power Snatches RX: 95/65 RX+: 115/80

9 Lateral Barbell Burpees

Rest 3 Minutes

3 Rounds

9/6 Calorie Row

6 Power Snatches RX: 115/80 RX+: 135/95

6 Lateral Barbell Burpees

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