WOD
Monday 09.26.2022
Monday | 09.26.2022
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *
-Into-
Overhead Squats 3 x 1 (@90% of 1RM Snatch)
3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)
4. Workout: Key Lime Pie
Freedom (RX’d)
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”)
*Independence
10:00 Amrap
10 Kettlebell Swings (35/25)
10 Box Jumps (20”/16”)
*Liberty
10:00 Amrap
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20”/16”)
5. Cooldown/Mobility
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)