CrossFit – Mon, Jun 22
Warm Up – Monday
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
Snatch (EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute)
Metcon Monday (5 Rounds for reps)
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch (135/95)
(Score is Time)
(KG conv: 60/42.5)
time cap: 16mins
AFFILIATE COMPETE:
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch (155/105)
(KG conv: 70/47.5)
(Score is Time)
**INDEPENDENCE (Intermediate):**
10 ROUNDS FOR TIME
12 Air Squat
6 Toes to Bar
4 Power Snatch (115/75)
(Score is Time)
(KG conv: 52.5/35)
**LIBERTY (Beginner):**
10 ROUNDS FOR TIME
10 Air Squat
6 Hanging Knee Raises
4 Dumbbell Snatch (light)
(Score is Time)