CrossFit – Wed, Jan 22

Warm up – Wednesday (AMRAP – Reps)

10:00 AMRAP
10 Banded Pass Throughs
3 Inchworms
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
5 Kip Swings
10 Alternating V-Ups

Metcon – Wednesday (AMRAP – Reps)

45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar
(KG conv: 42.5/30 PS)

Time cap: 15mins

RX+

50 Toes to Bar
50 Power Snatches (95/65)
50 Toes to Bar
(KG conv: 42.5/30 PS)

Accessory (AMRAP – Reps)

Mayhem Mini-Pump – Glutes and Shoulders

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

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