CrossFit – Fri, Jun 2

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – CrossFit

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General Warm-up (No Measure)

2:00 row or SkiErg

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 PVC behind the neck snatch grip presses

5 push-ups to down dog

10 PVC around-the-worlds

Skill Work (6 Rounds for weight)

Pre-workout:

Every 2:00 for 6 rounds:

3 hang power snatches

Hang Power Snatch

230602 (Time)

– RX –

For time:

21-15-9:

Hang power snatches (65/95 lb)

Toes-to-bars

– INTERMEDIATE –

For time:

21-15-9:

Hang power snatches (55/75 lb)

Feet-above-shoulders

– BEGINNER –

For time:

21-15-9:

Hang power snatches (35/45 lb)

Hanging knee raises

Stretching (Checkmark)

1 set:

:30 cobra stretch

1:00 forearm/wrist stretch

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