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