CrossFit – Fri, Jul 31
New Cycle
Warm Up (Checkmark)
5 Min AMRAP
5 Barbell Power Snatches
5 Barbell Overhead Squats
5 Barbell Power Cleans
5 Barbell Push Press
5 Back Squats
100m Run
Snatch Work (Weight)
Every 1:00 x 7 sets
Set 1- 2 Snatches @70%
Set 2- 1 Snatch @75%
Set 3- 1 Snatch @80%
Set 4- 1 Snatch @80%
Set 5- 1 Snatch @80%
Set 6- 1 Snatch @80%
Set 7- 1 Snatch @80%
Back Squat (Weight)
Every 1:30 x 4 sets
Set 1- 3 Reps @ 70%
Set 2- 3 Reps @ 75%
Set 3- 3 Reps @ 75%
Set 4- 3 Reps @ 75%
Set 5- 3 Reps @ 75%
METCON (Time)
For Time:
4 Rounds
800 m Run
60 Double Unders
40 Air Squats
20 Dumbbell Bench Press 50/35 lbs
Time Cap: 30 minutes