South Park, Potrero Hill – CrossFit

260204 (Time)

– RX –

For time:

30-24-18

GHD hip extensions

30-24-18

GHD sit-ups

15-12-9

Power snatches (105/155 lb)

– INTERMEDIATE –

For time:

24-18-12

Hip extensions

24-18-12

GHD sit-ups to parallel

12-9-6

Power snatches (75/115 lb)

– BEGINNER –

For time:

24-18-12

Good mornings

24-18-12

AbMat sit-ups

12-9-6

Power snatches (35/45 lb)

– MASTERS 55+ –

For time:

24-18-12

Hip extensions

24-18-12

GHD sit-ups to parallel

12-9-6

Power snatches (75/115 lb)

Skill Work (Checkmark)

Pre-workout strength

Every 2:00 for 4 rounds:

2 power snatches

– Work up to workout weight or a little heavier.

Stretching (Checkmark)

1 round:

1:00 pigeon stretch/leg

1:00 hamstring stretch/leg

1:00 cobra stretch

Week Preview

Thurs- Snatch balance skill / Burpee WOD/ RMU skill

Fri- Heavy Back squat/ Ring Muscle Up

Sat- Heavy Split Jerk

Sun- Partner WOD- Row/ DB clean

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