CrossFit – Thu, Feb 20
Warm up – Thursday (AMRAP – Reps)
10:00 AMRAP
2x50ft Shuttle Run
5 Inchworms
5 Snatch Grip Deadlift (empty bar)
4 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
Metcon – Thursday (AMRAP – Reps)
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (135/95)
50ft Shuttle Run
(KG conv: 60/42.5)
Workout flow: Partner1 completes all of the Odd rounds and Partner2 completes all of the Even rounds. At go, Partner1 does 1 Power Snatch and 1 Shuttle Run. Then, Partner2 does 2 Power Snatches and 2 Shuttle Runs. Then Partner1 does 3 Power Snatches and 3 Shuttle Runs, Then Partner2 does 4 Power Snatches and 4 Shuttle Runs, etc., until 15 minutes is complete.
Accessory (AMRAP – Reps)
21-15-9
Superset
Banded pull ups
Barbell Romanian deadlift