CrossFit – Fri, Jun 14
Warm up – Friday (AMRAP – Reps)
Burgener Warm-up Snatch – 3-5 reps at each of the 5 exercises (listed below)
- Down and up – “SPEED THROUGH THE MIDDLE”
- Elbows high and outside – “BAR CLOSE”
- Muscle snatch – “STRONG TURNOVER”
- Snatch land – “FOOTWORK” 2”, 4”, 6”
- Snatch drop – “FOOTWORK”
Snatch (Every 3:00 (5 sets)
5 Hang Squat Snatch (Build up to 65% of 1RM Snatch))
5 Hang Squat Snatch (Build up to 65% of 1RM Snatch))
Metcon – Friday (AMRAP – Reps)
100 Double Unders
100 Wall Balls (20/14)
100 Double Unders
(KG conv: 9/6 WB)
TimeCap: 12minutes
RX+
150 Double Unders
100 Wall Balls (30/20)
150 Double Unders
(KG conv: 14/9 WB)