CrossFit – Mon, Mar 23
Warm Up
Barbell Prep
Empty Barbell
5 Muscle Snatches
5 Power Snatches
5 Behind the neck Push Press
5 Overhead Squats
5 Snatch Balance
5 Hang Snatches
5 Sot presses
“Last Minute Panic” (5 Rounds for reps)
5 minute AMRAP
500m Row
50 Du
5 Snatches @50%
Max Burpees over the bar
Rest 2 min
4 minute AMRAP
400m Row
40 Du
4 Snatches @60%
Max Burpees over the bar
Rest 1:30 min
3 minute AMRAP
300m Row
30 Du
3 Snatches @70%
Max Burpees over the bar
Rest 1 min
2 minute AMRAP
200m Row
20 Du
2 Snatches @80%
Max Burpees over the bar
Rest :30 seconds
1 minute AMRAP
100m Row
10 Du
1 Snatch @90%
Max Burpees over the bar
Rx+:
R1= 135/95 lbs
R2= 155/105 lbs
R3= 175/115 lbs
R4= 195/125 lbs
R5= 215/135 lbs
Three sets of:
5/5 Kettlebell Windmills
5 Burpee + Push up
5 Cal Echo