Stop the EMOTM’s!!!

Hook and Ladder CrossFit – CrossFit

Pre-Warm Up

Group Warm-up

Foam Rolling

Thoracic Spine, Lats, hip flexors

Warm-up

200m run

10 KB Swings

10 MB Cleans

10 V-ups

10 push-ups

EMOTM

3 Full Cleans (65% 1RM)

(Scale to Power Clean + Front Squat)

7 minutes

Metcon

For time:

50-40-30-20-10

Sit ups

10-20-30-40-50

Burpees

Seriously Casey!? More EMOTM’s?

Hook and Ladder CrossFit – CrossFit

Warm-up

Dynamic Group Warm-up

Dynamic Warm-Up A (No Measure)

2 rounds of 10m each:

Knee Pulls

High Knees

Toe to the sky

Butt Kicks

Lateral Shuffle x2

Carioca x2

High Skips

Back Pedal

EMOTM

Run 100 meters (75% Sprint)

7 Minutes

Metcon

For time.

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65)

5-10-15-20-25-30-35-40-45-50

Double Unders

More EMOTM’s

Hook and Ladder CrossFit – CrossFit

Pre-Warm Up

Dynamic Group Warm-up

Warm-up

15 Air Squats

15 Sit-ups

15 Push ups

15 Pull ups

EMOTM

7min

1 Full Snatch

(Scale to Power Snatch + Overhead Squat)

Metcon

4 Rounds for time.

5 Hang Power Cleans (95/65)(Rx = 115/85)

10 Reverse Lunges (Bar in rack position – 5 Right, 5 Left, not alternating)

Run 200m

8/1/2016

Hook and Ladder CrossFit – CrossFit

Pre-Warm Up

Warm-up

A: Warm-up (No Measure)

2 rounds:

500m Row

400m Run

B: (No Measure)

4 rounds:

8 Strict Press (45/35)

10 PVC Passes

Rest 1min

Weightlifting

Snatch Grip Deadlift (3-3-3-3 Work at 65% of 1RM Deadlift)

Metcon

Metcon (Time)

3 rounds:

15 Box Jumps (24/20)

12 Power Snatches (95/65)

9 Ring Dips