CrossFit – Mon, Aug 17
Warm Up (Checkmark)
5 Min AMRAP
10 PVC Pass Throughs
10 Wall Squats
10 Barbell Deadlifts
10 Air Squats
Snatch Work (Weight)
Every 1:30
Snatch High Pull + 2 Snatch – 80%
Snatch High Pull + 1 Snatch – 85%
Snatch High Pull + 1 Snatch – 90%
Snatch High Pull + 1 Snatch – 90%
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 – 110%
Skill Work (Checkmark)
3 rounds:
50 Ft Hand Stand Walk
1 L sit Legless Rope Climb
METCON (Time)
For Time:
4 rounds
15 Deadlifts *
15 Wall Balls 20/14 lbs
Round 1: 135/95 lbs
Round 2: 185/135 lbs
Round 3: 225/155 lbs
Round 4: 275/185 lbs
Goal: 8 min.
Time Cap : 12 min.
Sc:
Wall Walks
legless/rope climb/rope pulls