CFKSQ – CrossFit
Workout of the Day
1. Weightlifting – Squat Snatch
2. Conditioning – “Moose Tracks”
Weightlifting
Squat Snatch
Take 15 minutes to build up to a heavy single (or use the session to hone on technique)
If no equipment:
Sub w/ 8 sets – 2 Broom SS + 5 OHS + :20 OHS Hold
Metcon
Moose Tracks (Time)
Alpha:
10 min AMRAP
10 Lateral Burpee Over Bar
5 Squat Snatch (95/65)
Bravo:
10 min AMRAP
10 Lateral Burpee Over Bar
5 Squat Snatch (75/55)
Charlie:
10 min AMRAP
10 Burpees
5 Power Snatch + Overhead Squat (65/45)
Delta:
10 min AMRAP
10 Lateral Burpee Over Dumbbell
5 Dumbbell Squat Snatch (50/35)
Sub: Odd Ojbect, Broomstick
Warm-up
1)
1min Cardio/10 Yoga/10 Spider
1 min Cardio/10 UpDown Dog /10 Pigeon
1 min Cardio/10 Dis/10 Inl/10 ATW
2)
w/ PVC, then Bar
3 Snatch Grip DL / 3 High Pull /
3 Muscle / 3 Behind the Neck Push Press / 3 Snatch Bal /
3 OHS / 3 Squat Snatch
3)
Warm-up and complete weightlifting
4)
pre-Metcon:
2x
5 HR Push-ups
5 UpDowns
2 SS
3 Lateral Burpee Over Bar