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workout of the day
[WOD]

monday

7/26/2020

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Picture

Warm-up

GENERAL WARM-UP
200m Run (100m EZ into 100m Tough Job) into…

2 SETS
10 Kang Squats
10 Up-Down + Broad Jump
10 PVC Pass Throughs

SNATCH WARM-UP -- Hybrid-Burgener Progression w/ Empty Barbell
2 SETS...
5-7 Reps Behind Neck Push Press
5-7 Reps Heaving Snatch Balance to Power Position
(break)

3-5 Reps Tall Shrug + High Pull
3-5 Reps Tall Hang Power Snatch
(break)

3-5 Reps Below Knee Power Snatch
3-5 Reps Overhead Squat

Strength

​ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight

into...

ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:

1 Power Snatch
+
1 Squat Snatch

(Score is Weight)

Metcon

​4 ROUNDS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)|(75/55)
3 Overhead Squats
3 Lateral Burpees Over Bar

-Rest 1:00 b/t Rounds-

(Score is Rounds + Reps)
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News