Space Cadet
Firebird CrossFit – All Levels
Weightlifting
Power Snatch (1 x 5 )
Power Snatch (1 x 3 )
Power Snatch (1 x 1 )
WOD – FBCF
Metcon (Time)
10 Power Snatches (95/65 lb.)
30 sec. Rest
3 rounds
* Adjust loads as needed. The 10 reps should be performed unbroken and quickly!
Metcon (Time)
DB Loaded
3 DB SA. Deadlift – right
3 DB. Hang Power Snatch – right
3 DB Power Snatch – right
3 DB SA. Deadlift – left
3 DB. Hang Power Snatch – left
3 DB Power Snatch – left
3-5 rounds
WOD – Home Gym
Metcon (Time)
21-18-15-12-9-6-3:
Alt Dumbbell Squats Cleans (50’s/35’s)
200 Meter Run
The running in today’s descending rep scheme couplet gives us a “break” from the Alt dumbbell squats cleans
After completing the full set of squat cleans, you’ll run 200 meters before starting the next round
The intended time range for this workout is between 10-18 minutes
Metcon (No Measure)
1 Round, Not for Time:
50 V-Ups
1:30 Hollow Hold
50 V-Ups
STIMULUS
Todays NM will target the midline
A “chipper”, one time through, of all mid-line dominant movements
Transitions from a “flexion” midline movement to “static”, and back to “flexion”
Not for time, but let’s move with a purpose and challenge ourselves with short breaks
