CrossFit – Mon, Aug 24
Warm Up (Checkmark)
5 Min AMRAP
10 Lunges
10 Barbell Good mornings
6 Calories Echo Bike
10 Wall Squats
Snatch Work (Weight)
Every 1:30
3 Snatch – 80%
3 Snatch – 80%
2 Snatch – 85%
1 Snatch – 90%
1 Snatch – 90%
Immediately follow by
Every 1:30
2 Segment Snatch Pull (1″) – 100%
2 Segment Snatch Pull (1″) – 105%
2 Segment Snatch Pull (1″) – 110%
METCON (2 Rounds for reps)
For Time:
4 Rounds
21 Wall Balls 20/14 lbs
12 Dumbbell Power Snatches 50/35 lbs
Goal: 5 min.
Time Cap: 7 min.
@min 10:00
For Time:
4 Rounds
9/6 Calorie Echo Bike
3 Bar Muscle Ups
Goal: 5 min.
Time Cap: 7 min.
Sc: 6 C2B or 9 Pull Ups
*Score both times in Comments