Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

JUMP ROPE WARM-UP (4:00 Cap)

20 Single Unders

10 Right Leg Singles

10 Left Leg Singles

20 Alt. Singles

10 Forward/Backward Hop

10 Right/Left Hop

10 Scissor Kick Singles

10 Single, Single, High Jump

10 Penguin Hops (Single Tap)

10 Penguin Hops (Double Tap)

:30 Double Under Practice*

2 ROUNDS

10 PVC Pass Throughs

8 PVC Push Jerks

6 Broad Jumps

1 ROUND

5 BB Snatch Deadlift

5 BB Snatch Push Jerks

5 BB Hang Muscle Snatch

*Athletes can practice Single + Single + Double; Single + Double, or work on stringing Double Unders together

Strength

Metcon (Weight)

3 SETS*

1 Snatch Pull

+

1 Power Snatch

*All working sets should be Heavy…about 90+% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 6 of 8

Workout

Metcon (Time)

FOR TIME

3-6-9-12-9-6-3

Hang Power Snatch (115/75)|(75/55)

30-40-50-60-50-40-30

Double Under*

*Option for ‘Unbroken’ Double Unders

(Score is Time)

KG BB:(50/35)|(35/25)

Optional Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

20 Alt. Weighted Plate Russian Twists

Immediately Into…

1:00 Weighted Hollow Hold

(No Measure)