CrossFit – Mon, Mar 2
Warm Up – Monday
9:00 AMRAP
30-second Machine
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC)
3 High Hang Muscle Snatch (PVC)
3 Overhead Squats (PVC)
Snatch (CYCLING (SNATCH)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6)
Warm Up – Monday
9:00 AMRAP
30-second Machine
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC)
3 High Hang Muscle Snatch (PVC)
3 Overhead Squats (PVC)
Metcon Monday (5 Rounds for reps)
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
(Score by Rounds + Reps)
(KG: 22.5/15 DBs)
INDEPENDENCE:
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)
(KG: 15/10 DBs)
LIBERTY:
10:00 AMRAP
35 Single Unders
10 Air Squats
6 Dumbbell Clean and Jerk (light)