Thursday February 7th

CrossFit Boathouse – CrossFit

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Prep/Skill

burgener warm up

foam roll lats, teres

Warm-up

row-ling

round 1: x2 air squats

round 2: x2 push ups

round 3: x2 ring rows

round 4: x2 burpees

round 5: x2 abmat situps

Metcon

Metcon (Weight)

5 rounds (30 minutes total)

0-2 minutes

500m row

2-4 minutes

round 1: max hang power snatch at 50%

round 2: 60%

round 3: 70%

round 4: 80%

round 5: 90%

4 – 5 minutes

max toes to bar

5 – 6 minutes

1 minute rest

8-10 reps for the first few rounds of snatches, 2 – 3 reps on later rounds due to weight

toes to bar, aim for 15, should get at least 10

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