CrossFit – Tue, Oct 6
END OF CYCLE
Warm Up (Checkmark)
6 EMOM
-8 Calories Echo Bike
-3 Power Snatches + 2 Overhead Squats + 1 Snatch Balance (Empty Barbell)
-12 Push Ups
Snatch (Weight)
Every 1:30 minutes perform:
Set 1- 3 reps @65%
Set 2- 3 reps @70%
Set 3- 2 reps @75%
Set 4- 2 reps @80%
Set 5- 1 reps @85%
Set 6- 1 reps @85%
Set 7- 1 reps @90%
Set 8- Rest
Set 9- 10 Squat Snatches 135/95 lbs (Pick a weight you can perform unbroken)
METCON (AMRAP – Rounds)
“LAST ONE”
30 EMOM
-7 Calorie Row + 5 Burpees Over Rower
-5 Dumbbell Step Overs + 7 Box Jump Overs (24/20”) (2×50/35) lbs
-7 Shuttle Runs (25ft down and back = 1)
-3 Dumbbell Complex (2×50/35) lbs
-30 Second Wall Hand Stand Hold
Dumbbell Complex = 2 Dumbbell Deadlifts + 2 Dumbbell Hang Cleans + 2 Dumbbell Shoulder to overhead (2×50/35) lbs
Score how many rounds before scaling.