CrossFit – Fri, Apr 10
Warm Up (Checkmark)
9 EMOM
-50ft Overhead Kettlebell Walk
-12 Bulgarian Split Wall Balls
-12 Kettlebell Swings
Snatch Work (6 Rounds for reps)
Snatch Balance
Every 1:30 minutes:
Set 1- 3 reps @40% Snatch
Set 2- 3 reps @45% Snatch
Set 3- 2 reps @50% Snatch
Follow by…
Overhead squat
Every 1:30 minutes:
Set 4- 3 reps @50% Snatch
Set 5- 2 reps @55% Snatch
Set 6- 1 reps @60% Snatch
(Pause 2 seconds at the bottom of last rep)
METCON (Time)
Quarterfinals Workout 3
For time:
3 rounds of:
50 double-unders
10 deadlifts, first weight
2 rounds of:
50 double-unders
10 deadlifts, second weight
1 round of:
50 double-unders
10 deadlifts, third weight
Time cap: 12 minutes
♀ 155/185/225-lb barbell
♂ 225/275/315-lb barbell