CrossFit – Wed, Jul 9
Warm up – Wednesday (AMRAP – Reps)
4 Rounds of “Rowling”
+1 Air Squat for every meter over/under 100m (10m Limit (10 Air Squat))
-into-
6:00 AMRAP
3 Hang Muscle Snatch
3 Snatch Push Press + Overhead Squat
3 Hang Squat Snatch
(PVC-Empty Bar)
Metcon – Wednesday (AMRAP – Reps)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Shoulders
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality – RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.