CrossFit – Fri, Jul 17
warm up – Friday
7:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 PVC Pass Throughs
10 PVC Muscle Snatches
10 Air Squats
5 Inchworms + Push Up
5:00–10:00
3 Rounds
3 PVC High Hang Power Snatches
3 PVC Hang Power Snatches
3 PVC Power Snatches
2 Burpee Facing PVC
3 Kip Swings
Snatch (EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight))
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight))
Metcon – Friday (54 Rounds for reps)
EVERY 3:00 (5 SETS)
3 Power Snatch (155/105)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
(KG conv: 70/47.5)
AFFILIATE COMPETE:
5 SETS (Every 3:00)
3 Power Snatch (185/125)
9 Bar Facing Burpees
15 Toes to Bar
(KG conv: 85/57.5)
**INDEPENDENCE (Intermediate):**
EVERY 3:00 (5 SETS)
3 Power Snatch (115/75)
9 Bar Facing Burpees
12 Toes to Bar
(Score is Slowest Time)
(KG conv: 52.5/35)