CrossFit – Tue, Feb 17
Tuesday WARM up
6:00 AMRAP
30-second Easy Machine
10 Box Step Ups
10 Glute Bridges
10 Banded Good Mornings
10 Scap Pull Ups or Ring Rows
-then barbell (hinge → pull):
2 Rounds
5 Snatch Grip Deadlifts (empty bar)
Snatch (CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6)
Metcon – Tuesday (AMRAP – Rounds and Reps)
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (53/35)
28 Double Unders
-rest 1:00 between sets-
(Scored by Time on Each Set)
(KG conv: 24/16 KB)
time cap: 24mins
AFFILIATE COMPETE:
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (70/53)
28 Double Unders (Heavy Rope)
-rest 1:00 between sets-
(KG conv: 32/24 KB)
INDEPENDENCE:
7 sets
7 Box Jumps (24/20)
14 Kettlebell Swings (35/25)
21 Double Unders
-rest 1:00 between sets-
(KG conv: 16/12 KB)
LIBERTY:
7 sets
7 Box Step Ups (20/16)
14 Russian Kettlebell Swings (light)
28 Single Unders
-rest 1:00 between sets-