Flash
Friday, October 18th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 DB Snatch @ Lighter than Working Weight
10 Goblet DB Deadlift
Into:
2 Rounds:
5 Box Jumps
10 DB Snatch @ Lighter than Working Weight
10 Empty Bar Deadlift
-Into-
2 Rounds:
10 Air Squats
10 DB Snatch @ Lighter than Working Weight
10 Goblet DB Deadlift
Into:
2 Rounds:
5 Box Jumps
10 DB Snatch @ Lighter than Working Weight
10 Empty Bar Deadlift
Strength
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time x 3 Rounds
12-9-3
12-9-3
Competitive
Burpee Box Jump Over
DB Snatch (50/35)
Box Jump Over
Rest 3 Minutes
DB Snatch (50/35)
Box Jump Over
Rest 3 Minutes
Performance
Burpee Box Jump Over
DB Snatch (35/25)
Box Jump Over
Rest 3 Minutes
DB Snatch (35/25)
Box Jump Over
Rest 3 Minutes
Lifestyle
Burpee Plate Jump Over
DB Snatch
Plate Jump Over
Rest 3 Minutes
DB Snatch
Plate Jump Over
Rest 3 Minutes