Wednesday

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Stay Strong CrossFit – CrossFit

Warm-up

Quick Foam Roll

-T Spine Roll and Stretch

-Smash Lats to Triceps

-Quad/Glutes/Adductors

3 Rounds

10 Cal Row

10 Spider Lunges

5 Down dogs to Up dogs

5 HMS w/empty bar

5 SG PJ w/empty bar

-Add a little weight every round

*Focus on how you inhale, arch and pull the belly in to hold your breath the whole rep. Lets be aggressive but smooth in our snatching today

Weightlifting

Hang Power Snatch (12 Min Establish 3RM)

WOD

Metcon (Time)

18-15-12-9-6-3

Power Clean

HSPU

Box Jump

L1(55/75)(20/24)

Rx(75/105)(20/24)

Rx+(85/115)(24/30)
*18 Min Time CAP