051820

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

200m Jog or Row

5 Inchworm + Push Up

10ea. Thoracic Rotation

10 Hip Touches

50 Jump Rope

Pull Up & Snatch Blend 1x:

8 Kip Swing

3 Kip Swing + 2 Pull Ups

5-10 Muscle Snatch

5-10 Snatch Push Press

5-10 Snatch Balance (to power position)

Snatch Build Up 1x:

5 BB Power Snatch

3 Power Snatch @ light weight

3 Power Snatch @ workout weight

Metcon (No Measure)

Possible EMOM 16 min

Min 1: 5 Power Snatch (135/95)

Min 2: Run 200 meters

Min 3: 15 Pull Up

Min 4: 60 Double Under

Scaled:

EMOM 16 min

Min 1: 5 Power Snatch (95/65)

Min 2: Run 150 meters

Min 3: 10 Jumping Pull Up

Min 4: 60 Single Under

Metcon (No Measure)

AT HOME:

Minimal Gear

EMOM 16 min

Min 1: 10 Alternating DB Snatch (60/45)

Min 2: Run 200 meters

Min 3: 15 Pull Up

Min 4: 60 Double Under

Bodyweight Version

EMOM 16 min

Min 1: 10 T-Push Ups

Min 2: Run 200 meters

Min 3: 16 Alt. V-Up

Min 4: 60 Alt. Toe Taps

Metcon (No Measure)

Coach Johns Birthday Successory:

Dumbbell Row 3×11 ea. arm

into

33 Hand release Push ups

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