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07/10/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Gym Length:

Walking Lunges

Inch Worms

High Knees

Duck Walk

Butt Kickers

Ostrich Walk

Zombie Walk

10 Air Squats

10 Scap Push Ups

10 Max Height Jumping Air Squats

10 Push Ups

PVC:

1 min pass throughs/ATW

10 Strict Press

10 Overhead Squats

Barbell:

Coach Led Snatch Warm Up

Weightlifting

Snatch (20 min build to heavy single)

Metcon

Metcon (Time)

FiboSNATCHi

1*1*2*3*5*8*13*21*34

Kettlebell Snatch 53/35

* 10 Air Squats

10min TIMECAP

@14:00

Not for time

100 Hollow Rocks

Rx+ – Add round of *55

Rx – 53/35#

Ad – 35/18#

Sd – Dumbbell/Other
Sequence:

Round is total reps of previous two rounds

Do equal reps on each hand, split however you want.

For example:

Alternate each rep

or

Round 1+2 Right Hand

Round 3 Left Hand

Round 4 + 5 Right Hand

Round 6 Left Hand