4.6

 In WOD

Announcements

2) Love University Movement Master Class this Saturday 11AM – 2PM! $20 per person. Ask your coach for more info!
1) Come help us give back to the neighborhood for the #phillyspringcleanup this Saturday 4/8 9AM-2PM!

CrossFit Love – CrossFit

Warm-up (No Measure)

3 Rounds

10 PVC Pass Thrus

10 PVC Drop Snatch with pause in the hole

:20 Front PVC ER Front Rack Mobility R/L

10 Overhead Squat

3 Position Snatch (6 Working Sets, increasing load)

1 Full Snatch

1 Snatch BTN

1 Hi Hang Snatch
2 Sets Empty Barbell

1 Set light

Proceed to 6 working sets

https://www.youtube.com/watch?v=IrXbuX1XVoc

Iron Sharpens Iron (Time)

4 Rounds – 15 Minute CAP

20 Alt DB Snatch @ 50/35

10 Burpee Box Jump Overs

:30 Mountain Climbers

Rx+ = 70/50

Train Hard, Recover Hard (No Measure)

5 Minute Mandatory soft tissue or breathing work

Option 1.) Upper trap self myofacscial release with lacrosse ball

-either back to wall or on ground

Option 2.) Hamstring love with lacrosse ball sitting on a box.

Option 3.) Supine 90/90 with feet on wall — diaphragmatic breathing. Belly moves more than chest. Foam roller between knees. 3 in through the nose, 6 out through the mouth.

Do not leave until of the three is completed for five minutes.

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