Fri: Tine (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

Rowling or DROM of Coach’s choice

Warm-up

Barbell Warm-up:

5 Snatch Grip RDLs

5 Hang Power Snatches

5 Snatch Grip Push Presses

5 OHS

5 Snatch Balances

5 Snatches from Mid Shin (Power or Squat)

Weightlifting

Hang Snatch + Snatch (1EOMOM12 (6 sets))

Athlete’s must complete complex WITHOUT dropping.

Metcon

Tine (CFNE) (Time)

3 Rounds:

500 Meter Row

12 Deadlifts (245/165)

21 Box Jumps (30/24)

Rx – 400M run or 21/15 cal bike

Mobility

Mobility for Lower Half (No Measure)

1 Min Foam Roll Each: Hip Flexors, Glutes, Quads, Sides of Legs

Then 1 Minute Holds of Pigeon, Couch Stretch, Straddle and Supported Bridge