Tuesday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Banded 7’s

-into-

Hip Halo Warmup

-into-

3 sets:

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Bench Press (empty bar – slow and controlled)

3 Updowns to seal pose

3 Box Step-Ups (each side)

Workout Prep

3 sets:

2 Squat Snatch (build-in weight)

2 Burpee Box Jump Overs

Bench Press

Bench Press:

2 Pause Bench Press x 5 sets @70% of 1RM

*2-3 second pause*
Rest as needed between sets

High Box Jump

Box Jump:

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep
Note height in comments

Metcon (2 Rounds for time)

“Pacific Ocean”

12 Squat Snatch (135/95)

20 Burpee Box Jump Overs (24/20)

12 Squat Snatch (135/95)

@10:00

8 Squat Snatch (155/105)

20 Burpee Box Jump Overs (24/20)

8 Squat Snatch (155/105)
Foundations: DB Snatch

Target time each set: 3:30-4:30

Time cap each set: 6 minutes

Metcon (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)