First City CrossFit – CrossFit
Workout – Weightlifting
Athletes using heavy weight, please use the lifting platforms. Thanks.
Back Squat (5×5)
Workout – For Time
For athletes dropping more than 70lbs from overhead on the power snatch, please use the lifting platforms if possible. Thanks.
Metcon (Time)
Complete the following for time
15 Power Snatches
15 Lateral over-the-bar Burpees
12 Power Snatches
12 Lateral over-the-bar Burpees
9 Power Snatches
9 Lateral over-the-bar Burpees
6 Power Snatches
6 Lateral over-the-bar Burpees
3 Power Snatches
3 Lateral over-the-bar Burpees
Mobility
1. Roll out the upper back – 2 minutes
2. Roll out the lower back – 2 minutes
3. Ball smash the glutes – 1 min per side
4. Ball smash the chest – 1 min per side
5. Roll out the quads and hips – 2 mins per side