CrossFit – Tue, Mar 12
Tuesday WARM up (AMRAP – Reps)
Hip Halo
into
2 Sets with empty barbell
10 Snatch deadlifts
5 Snatch high pulls
5 Muscle Snatches
5 Hang Power Snatches
5 behind neck press
Power Snatch (Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM)
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM)
Metcon – Tuesday (AMRAP – Reps)
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35) (Scale to single DB)
(KG conv: 22.5/15 DBs)
Time cap:10mins
Tuesday Optional Extra (AMRAP – Reps)
Rufus
1000m ski
2000m row
3000m run
4000m bike
-partition however they please –