CrossFit – Thu, Apr 17
Warm up – Thursday (AMRAP – Reps)
Burgener Warm Up (Snatch)
Hang Snatch (Hang Snatch 6×2
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
3×3 Snatch High Pull @80-90% of Snatch 1RM)
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
3×3 Snatch High Pull @80-90% of Snatch 1RM)
Metcon – Thursday (AMRAP – Reps)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
Time cap: 18mins
RX+
3 Rounds
15 Box Step ups (24/20)
15 Pull Ups
-into-
3 Rounds
10 Box Jumps (24/20)
10 Chest to Bar Pull Ups
-into-
3 Rounds
5 Box Jumps (30/24)
5 Bar Muscle Ups