Hi Reps Fitness – CrossFit
Warm-up
• 200 Single-unders
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch Right
• 30 sec Pec Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Weightlifting
Snatch (3-3-3+)
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Overhead Squat (3-3-3+)
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
8-6-4-2:
• Turkish Get-ups
Alternate arms. Start light. Increase weight to finish as heavy as possible.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
60/40kg
