CrossFit – Mon, Aug 3
Possible changes for 7:30am!! Please give us your input if you would attend!!!
Warm Up (Checkmark)
5 Min AMRAP
10 Wall Squats
10 Banded Open ups
10 Kettlebell Swings
Snatch Work (Weight)
Every 1:30
Snatch High Pull + 2 Snatch – 70%
Snatch High Pull + 2 Snatch – 75%
Snatch High Pull + 2 Snatch – 75%
Snatch High Pull + 2 Snatch – 75%
Snatch High Pull + 2 Snatch – 75%
Snatch High Pull + 2 Snatch – 75%
Immediately follow by
Every 1:30
2 Segment Snatch Pull (1″) + Snatch Pull – 90%
2 Segment Snatch Pull (1″) + Snatch Pull – 95%
2 Segment Snatch Pull (1″) + Snatch Pull – 100%
2 Segment Snatch Pull (1″) + Snatch Pull – 100%
METCON (Time)
For time:
250 m Row
25 Power Snatches 95/65 lbs
25 Pull-ups
500 m Row
25 Pull-ups
25 Power Snatches 95/65 lbs
250 m Row
Time Cap: 18 minutes
Goal: 13 minutes
Segmented Snatch Pull