CrossFit – Mon, Aug 10
Warm Up (Checkmark)
5 Min AMRAP
10 Barbell Good mornings
10 Air Squats
5 Inchworms
5 Burpees
Snatch Work (Weight)
Every 1:30
Snatch High Pull + 2 Snatch – 70%
Snatch High Pull + 2 Snatch – 75%
Snatch High Pull + 2 Snatch – 80%
Snatch High Pull + 2 Snatch – 80%
Snatch High Pull + 2 Snatch – 80%
Snatch High Pull + 2 Snatch – 70%
Immediately follow by
Every 1:30
2 Segment Snatch Pull (1″) + Snatch Pull – 95%
2 Segment Snatch Pull (1″) + Snatch Pull – 100%
2 Segment Snatch Pull (1″) + Snatch Pull – 105%
2 Segment Snatch Pull (1″) + Snatch Pull – 105%
Core Work (Checkmark)
6 rounds:
20 sec Handstand Hold
10 sec Rest
20 sec Hollow Rock Hold
10 sec Rest
METCON (Time)
For Time:
5 Rounds
60 Double Unders
20 Dumbbell Snatch 50/35 lbs
Goal: 10 min
Time Cap: 15 min
Rx+: Freestanding