CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 reps each, Junkyard Dog (https://youtu.be/-nEX9A3TsDM) Warm-up (in partners or as an individual) with your Over-under set-up

12 Days of Mobility – Day 7

1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)

2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)

3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated

4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)

5 reps Spicy Hip Stretch (https://youtu.be/X4i_RB0ALOk), each side

6 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU), 3 each side (dynamic)

7 Downward Dogs to Cobra (https://youtu.be/RKuuNkajc40) and back

Workout Prep

Warm-up (No Measure)

As a group, review the Hang Squat Snatch and OH Squat

Using a PVC or empty Barbell, perform Oly Complex #2 Snatch. (https://youtu.be/hXUG30dk4wQ)

Prep for the Workout

4 Over-unders

4 x (1 Hang Squat Snatch + 1 OH Squat)

3 sets

Metcon (AMRAP – Rounds and Reps)

2 Over-unders

2 x (1 Hang Squat Snatch + 1 OH Squat) (95/65 lb.)

Add 1 Over-under + 1 HSS/OHS to each round

AFAP in 18 min.

* Round 2 = 3 x 1 HSS + 1 OHS
Partially Loaded

2 Over-unders

2 x (1 DB Hang Squat Snatch + 1 DB OH Squat)

Add 1 Over-under + 1 HSS/OHS to each round

AFAP in 18 min.

* Round 2 = 3 x 1 HSS + 1 OHS

* Alt. sides on HSS and OHS

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