“Taste the Rainbow 2.0” W3D1
CrossFit Vitality – Barbell Club
Mobility Drills
Shoulder Protocol:
KB T-Spine Stretch with Partner
Partner Front Delt Mash
Hip Protocol:
Banded Hip Capsule Opener
Glute Ham Lax Mash
Weightlifting
Staying out of “the hole” this week for the sake of our homework skwats.
Metcon (3 Rounds for weight)
Power Snatch Total
Work to a heavy Power Snatch from Position 1, 2, 3
Can work up to these in any order. Coach’s recommendation is 1, 2, then 3. Treat as three seperate lifts.
Power Clean (Heavy 4, 4 TnG)
Hit 4 TnG Power Cleans as heavy as possible, rest 30 seconds, and hit 4 more TnG reps at the same weight. This constitutes 1 set.
In Wodify, it will be recorded as 2 sets.