Catch A Lift CrossFIT
Thursday, Sep 21
Workout of the Day
WARM UP 130 (Not Scored)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
Snatches (Load)
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Work up to your 85% on your last squat snatches
#71 WOD (Time)
4 ROUNDS FOR TIME

07 HANDSTAND PUSH UPS
200 M RUN
08. MUSCLE SNATCH #65
100. M RUN
Mobility Time (Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Friday, Sep 22
Workout of the Day
Warm up 14 (Other / Text)
3 ROUNDS

20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Mix STRENGTH (Other / Text)
3 Rounds

10 Strict Pull ups (add weight if possible )

10 SLDL (single leg deadlift) #35

10 Kneeling Single Arm DB shoulder press (right arm)

10 Kneeling Single Arm DB shoulder Press (Left arm)

04 Turkish Get ups

15 Hollow Rocks
5 rounds for time of: (Time)
5 rounds for time of:

15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs

♀ 35-lb DBs ♂ 50-lb DBs
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8
Saturday, Sep 23
Workout of the Day
BELL (Time)
3 rounds for time of:
- 185/125 lb. deadlifts, 21 reps
- 15 pull-ups
- 185/125 lb. front squats, 9 reps/
Sunday, Sep 24
Workout of the Day
Mobilize (Not Scored)
https://youtu.be/GBOytAOd9Ko

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM