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8.8.2016

7
Aug

8.8.2016

CrossFit Live Loud – CrossFit

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Metcon

Metcon (Time)

RX+

For time:

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.

Women: 135-145-155-165 lb.

RX:

Men: 135-145-155-165 lb.

Women: 95-100-105-110 lb.

Bootcamp

For time:

30 single-unders

5 pvc ohs

30 single-unders

4 PVC ohs

30 single-unders

3 pvc ohs

30 single-unders

2 pvc ohs

pvc or bar

Men: 65 lb.

Women: 45 lb.

General Warm Up

Three rounds for time of:

500 Meter Row

20 Dumbbell Push Presses

20 V-Ups

Specific Warm-up

12 mins

Pop ohs

Working off the rack to focus on the ohs.

https://youtu.be/RD_vUnqwqqI

Pop snatch

Working with pvc or light weight

https://youtu.be/9xQp2sldyts

Warmup to starting weight for metcon..