F4L 120219

Daily Wod

Hi Reps Fitness – FIT 4 LIFE – CrossFit

Warm-up

• 1 min AMRAP Air Bike calories

• 10 Arm Circles Forward

• 10 Arm Circles Back

• 10 Arm Hugs

• 10 Alternating Arm Swings

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

Weightlifting

Hang Power Snatch (10min E2MOM)

• 1 Hang Power Snatch from Hip

• 1 Hang Power Snatch from Knee

• 1 Power Snatch

• 2 Overhead Squats

Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.

Core

3 rounds:

• 15 Lying Leg Raises

• 10 Back Extensions

Metcon

Metcon (Time)

For time:

• 400 m Run

• 20 Power Cleans 60/40kg

• 400 m Run

• 15 Power Cleans 70/45kg

• 400 m Run

• 10 Power Cleans 80/50kg

• 400 m Run

• 5 Power Cleans 90/55kg