CrossFit – Thu, Jun 20

Warm up – Thursday (AMRAP – Reps)

8:00 AMRAP
45-second Row (build in pace)
5 Snatch grip Deadlifts (empty bar)
4 High Hang Muscle Snatch (empty bar)
3 Power Snatches (empty bar)
8 Box Step Ups

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box

Skill Work (AMRAP – Reps)

Gymnastics Skill Work

We have Muscle-ups in a workout next week. Take this time to practice the level that’s appropriate for you.

Level 1: Rotate rounds – Tricep Dips between two boxes/benches alternating with Ring Rows
Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups
Level 3: Bar Muscle Ups
Level 4: Ring Muscle Ups

After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that’s maintainable through all rounds.

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