CF31218

Hi Reps Fitness – CrossFit

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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