Workout of the Day: Thursday, 10-May-2017

CrossFit Memorial Houston – CrossFit


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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or Coaches Pick)

B – Mobility

C – Movement Prep Work – T2B & Hang Power Snatch

2 Rounds:

10 Scap Pull-ups

5 Kipping Swings

3 Knees to Chest

3 Toes to Bar

Set a Timer for 8 mins…then…

Establish Hang Position

3 Knee to Stands


3 Snatch Drops

3 High Hang Power Snatches


3 Hang Power Snatches

*Build to lighter weight than metcon


3 Hang Power Snatches

*Build to metcon weight

Hang Power Snatch (Build to a set of 2 at 85% of 1RM)

Metcon (Time)

“Meat Paws”

4 Rounds:

200 Meter Run

15 Toes to Bar

9 Hang Power Snatch (95/65)

*Running Subs = 15/12 Calorie Assault Bike OR

15/12 Calorie Row

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