06/07/2019

7
Jun

06/07/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

5 minutes Ball work – Lats and Glutes

Warm-up

Warm-up #3 (No Measure)

2 Steady Rounds:

200m Run

10 PVC Pass Through

10 PVC Overhead Squat

10 sec/side PVC Lat Stretch

10 Leg Swings(per side)

Barbell Warm-up #5 (No Measure)

2 Steady Rounds with an empty bar:

5 Snatch Grip Shrugs

5 Snatch Grip Elbow High and Outside

5 Muscle Snatches

5 OHS

Strength

1 Power Snatch + 3 Overhead Squats (1+3, 1+3, 1+3, 1+3, 1+3)

E2MOM 10 minutes. Athletes will perform 1 power snatch + 3 overhead squats and will add weight every set.

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Empty barbells (45/35) PLEASE DO NOT DROP THE EMPTY BARS!!! Athletes will go in Heats of 4 every 5 minutes.