CrossFit Notorious – CrossFit Rx
BarbellWod Warm-Up (No Measure)
2 Sets of 10 Yards Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Karioka, Scissor Kicks, Scorpion
Mini-Band Glute Activation Circuit.
-60secs each leg.
Snatch Complex (4 sets of 1 at 65% of your 1RM Snatch.)
1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats
Level load across all sets.Attempt 10lbs increase from last week.
3 Rounds for time:
12 Deadlifts, bodyweight
21 Box Jumps, 20″