CrossFit – Mon, Jun 30
Warm Up – Monday (AMRAP – Reps)
8:00 AMRAP
10 Banded Pass Throughs
25ft Lizard Crawl
3 Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 High Hang Snatch
(PVC-Empyt Bar)
Hang Snatch (4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
– Complete 1 set every 1:30-2:00)
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
– Complete 1 set every 1:30-2:00)
Metcon Monday (AMRAP – Reps)
5 Rounds
18/14 Calorie Air Bike
15 V-ups
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
(KG conv: 22.5/15 DBs)
Time cap: 20mins
RX+
5 Rounds
21/20 Calorie Air Bike
18 GHDs
12 Double Dumbbell Step Ups (50s/35s) (24/20 box)
(KG conv: 22.5/15 DBs)