Friday As part of your warm up when you get in – One set of: CrossOver Symmetry Pull-Down Drill x 10 reps CrossOver Symmetry 90/90 Drill x 10 reps CrossOver Symmetry Victory Drill x 10 reps Snatch review/ Bergerner Warm up A.  Find 1 Rep Max Snatch B.  Complete 4 Rounds of as many rounds…

Thursday  A.  Take 15-20 minutes to find a 1Rep Max or 3 Rep max Bench Press B.  Four sets of: 100-Foot Heavy Sandbag / object Carry  250 M Row 45 Second Side Plank Hold (Left) 45 Second Side Plank Hold (Right) 25 calories assault bike 10 V-ups

Wednesday  A. Every 2 Minutes for 12 Minutes  Front Squat  3x 60% 3x 65% 3x 70% 3x 75% 3x 80% 3x 85% B.  For Time Run 800 meters 20 Single arm dumbbell snatch 50/35 40/25 30/20 Run 400 m 10 Dumbbell cleans  Run 200m 20 Single arm dumbbell snatch

Two sets of: 1 minute mashing your shoulders w lacrosse ball 30 sec T-Spine Hold on Foam Roller  10 Banded Pass Thrus in a Squat  A.  Snatch Balance / Snatch reviewed  then… 5 sets  Snatch Balance with a 2 second hold at the bottom – start with empty bar add weight only if the technique…

Monday  Today is the last day you can complete 17.5. If you have not done it come on in and get it done. After today we will be refreshing our skill work and then finding our one rep maxes starting next week. A.  Take 15 minutes and work on mobility.  Include rolling out the glutes,…

Sunday  9:00am Yoga 10:00   “Justin”   30-20-10 reps for time of:   Body-weight back squats (scale as needed) Body-weight floor presses (DB) (women will use 70%)  Strict pull-ups Scale negatives   U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune,…

Saturday  A.  For Time  1600m run Rest 5 minutes then… 4 Rounds 1 Rope climb 20 Kettlebell Swings  10 Handstand Push ups 

Friday  A. Open Work Out 17.5 10 rounds for time of:  9 thrusters 95/65 35 double-unders Scaled:65/45. Singles  Teen 14-15: 65/45. Singles 

Thursday  A.  45 seconds each side of the following: Hamstring stretch, quad stretch, pigeon stretch, straddle stretch, Calf stretch  B.  With a Fight gone bad timer: EMOTM  Bear Crawl Air Squats Double Unders  Sit Ups L-sit hold Rest

Wednesday  Tuesday  A. Every 2 minutes, for 12 minutes, complete: Power Snatch+ Snatch Build over the course of the 6 sets B.Three sets of: 5-8. Strict Pull Ups / negatives  C. 4 Rounds  500m Row/ 400 Run / 30 cal Assault Bike 5 Snatch 95/65 10 Chest-to-Bar Pull-Ups  Optional post wod Three sets of: Reverse…

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