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03/12/2019

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CrossFit Seek and Destroy – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Bench Press (1×3@85,1×2@90,1×2@95,1×2@85,1×2@90,1×1@95)

Metcon

Metcon (Time)

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

Add weight to the snatch each round.

Men Rx: 95-105-115-125

Women: 55-65-75-85

Men Rx+: 115-125-135-145 lb.

Women Rx+: 75-85-95-105