CrossFit – Wed, Feb 4
Warm Up
Snatch Work (5 Rounds for reps)
In 10 Minutes Build to:
1 single snatch @ 88–91%
Then:
Every minute for 5 minutes:
2 power snatch @ 72%
“Conditioning” (3 Rounds for reps)
METCON
For THREE total sets (30 minutes):
Against a 10 minute clock, perform as much distance as possible as:
1200 Meter Run OR 1500 Meter Row
Max Distance “Machine of Choice” in the remaining time.
No rest between sets.
“Machine of Choice” options:
-C2 Bike
-Ski Erg
-Row
-Echo/Assault Bike
*You may mix and match machines.
Three sets of:
12 PVC pass-throughs
10 snatch high pulls
8 muscle snatches
8 OHS w/ pause
6 hip snatches