CrossFit – Mon, Nov 9
HERO WEEK
Warm Up (Checkmark)
6 AMRAP
10 Wall Squats
5 Inchworms
5 Calorie Ski
3 Muscle Snatches + 2 Overhead Squats + 1 Snatch Balance + 2 Sot Presses (Empty Barbell)
Snatch (Weight)
In 6 minutes, build to 85% snatch.
Then, perform:
5 Minutes EMOM:
1 Rep @ 80%
Focus: Maximum bar speed and perfect technical positioning.
HERO WOD “HALL” (Time)
For time:
5 Rounds
3 Cleans 225/155 lbs
200m Run
20 kettlebell snatches, 10 each arm 53/35 lbs
Rest 2 minutes between rounds.
Time Cap: 25 min.
HALL is a CrossFit hero workout written in honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.