CrossFit – Wed, Aug 7
Warm up – Wednesday (AMRAP – Reps)
2:00 Jump Rope
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang Power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
Power Snatch (7 sets of 5 Power Snatch (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.)
Metcon – Wednesday (AMRAP – Reps)
5 Rounds
200m Run
10 Burpee Pull Ups
Time Cap: 16mins
RX+
5 Rounds
200m Run
10 Burpee Chest to Bar