CrossFit – Wed, 20 May
Warm up – Wednesday
2:00 Bike
-into-
3 Rounds
5 Dynamic Squat Stretches
3 Inchworms
5 PVC Muscle Snatch
5 PVC Overhead Squats
5 Snatch Balance (Start off catching high and drop lower and lower each rep; Move the feet)
Snatch (HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM)
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM)
Met con – Wednesday (Time)
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest till 12:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women’s Calories: 22-16-12-8, 16-12-8)
(Scored by Time each set)
(KG conv: 22.5/15)
time cap: 18mins
AFFILIATE COMPETE:
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (70/50)
-rest till 12:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (70/50)
(Women’s Calories: 22-16-12-8, 16-12-8)
(KG conv: 32.5/22.5)