Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

CrossFit Staines 12/04/21

Warm-up

2 ROUNDS
10 Jumping Jacks
8 Up-Downs
6 Groiners
4 Explosive Broad Jumps
Into…

3 reps 3 rounds

-Snatch high pull
-Muscle snatch
-OHS
-Low hang power snatch
-Below the knee hang squat snatch

Strength

Metcon (Weight)

15 Minute E90's

Build to a Light-Moderate complex of:
1 Power Snatch
+
1 Snatch Balance
+
1 Overhead Squat

Focus to get used to the barbell again. Good technique and body awareness.

Workout

Metcon (Time)

FOR TIME
4 ROUNDS
5 Power Snatch
3 Burpees Over the Bar

Immediately Into...

6 ROUNDS
3 Power Snatch
5 Burpees Over the Bar

12 minute time CAP

Mobility

30 seconds on 20 Off

Groiners
Laying quad stretch
Knee to chest
Pigeon stretch

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 12, April 2021

Male Clients