CrossFit – Thu, Jan 8
Warm up
Snatch Work (9 Rounds for reps)
Every minute for 10 minutes:
2 power snatches @ 55%
Then:
Every 90 seconds for 6 minutes:
5 Snatch balance @ 40–45%
METCON (AMRAP – Reps)
16 min AMRAP
6 power snatch (75/55)
8 toes-to-bar
10 box jumps (24/20)
100m run
Accessory Work (Checkmark)
Three sets of:
5 Deadlifts @ 60%
1 min Hand Stand Hold
Three sets of:
6 Cal Bike
10 Wall Facing Squats
10 PVC pass throughs