CrossFit TBR – CrossFit
Happy 14th anniversary to Shawn and Stacey Hiller!
Warm-up
400 m run (No Measure)
Go trot out a 400 meter run
Bring SALLY UP mishmash (No Measure)
1st interval – pull ups or ring rows
2nd interval- push ups
3rd interval- hollow rocks
4th interval- squats
(when there is the 16 count “hold” in the chorus, you are switching to the next interval)
STRENGTH
Sott Press (Snatch grip behind neck) (5×5 pvc/15/35/45, do not go beyond 45 this week)
Start light. Work on full squat while performing Sott Press. If you cannot achieve full squat, mention in your own notes. Do not add weight if you cannot finish a set in full squat.
Metcon
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
