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.