“Moose Tracks”

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

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