Week 9 Strict Pull up Progression!
Roxanne Warmup:
Do jumping jacks until “Roxanne”, 1 burpee on “Roxanne”
Burgener Warm-Up for Snatch
Snatch complex, building in weight:
1 pull from the floor
1 power snatch
WOD: “1 to 5”
1 minute of push ups
2 minutes of squats
3 minutes of double unders/skipping
4 minutes of sit ups
5 minutes of hang power snatch
The 2015 CrossFit Open starts this Friday at our gym. You will have a chance to do this workout at 10 am or 6:30 pm on Fridays for the next five weeks OR Monday at 10 am. Please register under CrossFit Vernon at: games.crossfit.com
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
