CrossFit – Wed, Sep 9
END OF CYCLE
Warm Up (Checkmark)
5 Min AMRAP
10 Lunges
8 Barbell Front Squats
8 Barbell Push Press
5 Burpees
100m Run
Clean (Weight)
Every 1:30
Power Clean @85%
Power Clean @85%
Power Clean @90%
Power Clean @90%
Power Clean @90%
Immediately follow by
Every 1:00
1 Clean Deadlift + 1 Clean Pull – 95%
1 Clean Deadlift + 1 Clean Pull – 100%
1 Clean Deadlift + 1 Clean Pull – 105%
METCON (Time)
For time:
21 Squat Snatches 75/55 lbs
200 m Run
15 Squat Snatches 95/65 lbs
200 m Run
9 Squat Snatches 115/75 lbs
200 m Run
3 Squat Snatches 135/85 lbs
200 m Run
Goal: 11 min
Time Cap: 15 min.
@16 Min Mark
Find a heavy single Snatch…
*Every 2 minutes for 8 minutes (4 sets)
*Only one weight per 2 minute window, for a total of 4 different weight attempts
*As many attempts as desired on the 2 minute window
*Score Weight in notes.