wodify-daily
05/21/20

TriPark Strength – CrossFit

Warm-up

200 Meter Run

:30 Seconds Walkouts

:30 Seconds Air Squats

:30 Seconds Active Spidermans

:30 Seconds Active Samson

:30 Seconds Down Dog

100 Meter Run

:20 Seconds Walkouts

:20 Seconds Air Squats

:20 Seconds Active Spidermans

:20 Seconds Active Samson

:20 Seconds Down Dog

50 Meter Run

:15 Seconds Walkouts

:15 Seconds Air Squats

:15 Seconds Active Spidermans

:15 Seconds Active Samson

:15 Seconds Down Dog

WARM UP SNATCH

Weightlifting

3 Sets:

High Hang Snatch x 2 reps

Immediately followed by…

3 Sets:

Hang Snatch x 2 reps

Immediately followed by…

3 Sets:

2 Snatch Lift-Offs + Snatch

The load should built throughout the 9 sets, from approximately 65-85%.

Strength should take about 20 minutes.

2 Snatch Lift Off + Snatch

2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

Metcon

Metcon (Time)

15-12-9-6-3

Pull-Ups

Snatches (95/65)

200m Run

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