Rocket Power

Aug 12, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10 PVC Pass Throughs

5 Around the Worlds

10 Banded Side Steps

5 Banded Squats

7/5 Cal Bike

Pigeon Stretch/Thoracic Stretch

Barbell Warm-Up before

metcon

Strength

Front/Back Stamina Squats

12min EMOM (6 Rounds)

Odd Minutes – 2 Front Squats

Even Minutes – 4 Back Squats

Barbell – 72% of 3-rep max back squat on both lifts.

Metcon

Metcon (Time)

21 Bar-Facing Burpees

21 Power Snatches

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

115/85
https://www.youtube.com/watch?v=TL8SMp7RdXQ <<https://www.youtube.com/watch?v=pn8mqlG0nkE&t=8s <<https://www.youtube.com/watch?v=GhxhiehJcQY <<

Core

3 rounds :

KB leg lowers x 10 total

KB hollow rocks x10

KB Russian twist x 20 total