CrossFit – Wed, Sep 11

Warm Up

Crossover Symmetry

Banded 7’s

Barbell Prep

Burgner Warmup (Snatch)

Power Snatch (Do a Set every 1:15
All Reps Done as Singles)

5 Power Snatch @68-70% 1 RM Power Snatch
5 Power Snatch @68-70% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
3 Power Snatch @78-80% 1 RM Power Snatch

3 Power Snatch @78-80% 1 RM Power Snatch

2 Power Snatch @83-85% 1 RM Power Snatch

2 Power Snatch @83-85% 1 RM Power Snatch

Metcon Warm Up

1-2 Sets

1:00 Row or Ski

6 Ring to Kip

2-3 Tempo Rind Dip

:20 Handstand Hold

10 Banded Good Mornings

Workout Prep

1 Ring Muscle Up

2 Handstand Pushups

3 Kettlebell Swings at weight

Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments

Repeat from 9/11/23

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