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04/15/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Scared Cats

10 Bird Dogs

10 Fire Hydrants

10 Scap Push-Ups

10 Leg Lifts

5 Clock Rotation

3 Inch Worms

:30 Dead Hang

:30 Plank

10 Shoukder Rotations

10 Pass Throughs

5 Handstand Kick-Ups

7/5 Cal. Airdyne

10 Pass Throughs

Burgener Warm-Ups

Snatch

Metcon

Metcon (No Measure)

3 Sets of

50ft SA OH Walk (left)

50ft SA OH Walk (right)

7 Pausing Body Rows (2s pause)

-Rest 1:00 between sets

3 Sets of

9 SDL 155/105

50ft Dbl DB Walking Lunge

Strength

Back Squat

3 Back Squats @ 79%

2 Back Squats @ 82%

1 Back Squat @ 85%

3 Back Squats @ 82%

2 Back Squats @ 85%

1 Back Squat @ 88%

3 Back Squats @ 85%

2 Back Squats @ 88%

1 Back Squat @ 91%

Metcon

Metcon (No Measure)

Every :90 for 7 sets

1 Power Snatch

1 OH Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Conditioning

Metcon (Time)

5 RFT

15 Power Snatch 75/55

21/15 Cal. Row