09.27.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (18 Rounds for reps)

Alpha (competition/performance training)
EMOM18

Minute 1 – 10x Burpees + 20 double Unders

Minute 2 – 6/4 Bar Muscle Ups

Minute 3 – 12x DB Snatch 70/50

Metcon (18 Rounds for reps)

Wolfpack (fitness training)
EMOM18

Minute 1 – 10x Burpees

Minute 2 – 10x pull-ups/Ring Rows

Minute 3 – 10x DB Snatch 50/35

Weightlifting

Back Squat (6×2 @ 80%)

6×2 @ 80%; rest 2:00; 2111 tempo *after each set 3-5 standing tall box Jumps 20/24 inch box. Land with straight legs on box

Hang Power Snatch (3×5 @60-70%; 3×3 @80%)