Wednesday 08-29-18 S

Tuesday, August 28, 2018

Warm Up:
- get started asap -
9-15-21 of:   
Air Squats
American KB Swings @ 35/25
Calorie Row 
+

- Mobility - 
3-4 Mins of Plated Dynamic 90s 
+

- Skill Work - 
Grab BB or PVC 
+
2 Sets of:
High Hang X 3
High High to Hang X 3 
Hang to Jump Shrug X 3  
Hang to High Pull X 3 
Power Snatch X 3 
Overhead Squats X 3 
+
Strength & Skill:
16 Min Clock:

1 RM Sq. Snatch or Sq.Clean
- if you're not building heavy, perform:

16 Min EMOM of:
Min 1: 5 Light Squat Snatches  
Min 2: 30 Secs Run, Row, or Bike
+
Workout:
For Time:

1K Row (1000m) 
50 Bar Muscle Ups
1K Run (800m) 
- This is a variation of CrossFit Mainsites workout of the day on 8/23

Other Options:
Option A: 50 Banded or Jumping Bar Muscle Ups 
Option B: 50 Pull Ups or CTB Pull Ups 
Option C: 75 Ring Rows
Option D: 20 Rope Climbs

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