CrossFit – Wed, Sep 11
Warm Up
Power Snatch (Do a Set every 1:15
All Reps Done as Singles)
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
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
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgner Warmup (Snatch)