First City CrossFit – CrossFit
Workout – Weightlifting
Athletes lifting the heaviest weight, please use the platforms. Please try to control your weights when dropping them.
Metcon (Weight)
Every 90 seconds complete the following
1x Power Snatch (PS)
3x Overhead Squats (OHS)
building OR stick with 65-70% of 1RM
Staggering with some athletes starting on the 45 second mark will allow for the coach to see more.
Workout
Metcon (Time)
Complete the following for time
100x double unders
50x burpees
25x hang power snatch (95/135)
100x double unders
Mobility
1. Chest stretch on wall – 30 sec each side
2. Ball smash the chest – 1 min per side
3. Deltoid to back smash – 1 min per side
4. Calf stretch – 1 min per side