March 04, 2020

3
Mar

March 04, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Start where you are. Use what you have. Do what you can.”

Warm-up

2 rounds of:

45-seconds of double-unders

15 banded good mornings

10 lunge + PVC pass-through

30-seconds of a reverse grip bar hang

10 V-ups

Specific Warm-up

Power snatch

Perform 2 rounds of 5 reps each. Use a PVC pipe in the first round, and use an empty barbell in the second:

Dip, drive, and shrug

Hang muscle snatch + overhead squat

High hang power snatch

Hang power snatch

Power snatch

Workout of the Day

Metcon (Time)

30 snatches for time

♀ 95 lb.♂ 135 lb.
Scaling Option 1:

30 Power snatches for time

Scaling Option 2:

30 Hang power snatches for time

Cooldown

Coaches Choice