CrossFit – Sat, Aug 24
LAST DAY TO REGISTER for the Specialty Snatch Series with L3 CrossFit Trainer Nate Gonzalez. Don't miss this 4 session series on Saturdays to elevate your snatch technique, gain strength and become more efficient in your lift! PR's are in your future! SIGN UP NOW!
Warm-up
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Alternating V-Ups
-into-
10:00 AMRAP
5 Pike Push Ups
5 Deadlifts (empty bar – build across sets)
10 Ring Rows
30 Single Unders
2. Workout Prep
3 sets:
2 Handstand Push Ups
3 Deadlifts (build in weight)
4 Pull Ups
10 Double Unders
Workout
Lazar is the Best (Time)
In Partners
3 Rounds for time:
30 Cal Row
10 Bar Muscle ups
-Rest 3-
3 Rounds for time:
30 Cal Row
15 Strict Handstand push ups
-Rest 3-
3 Rounds for time:
10 Bar Muscle ups
15 Strict Handstand Push ups
Goal Sub 34 Min
Time Cap 38
* Work out may be done Solo, athlete choice
Fitness: Chest to bar pull ups, Kipping Handstand push up
Scaled: Jumping Chest to bar Pull up, Box Handstand Push up