CrossFit – Fri, 29 May
warm up – Friday
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 Worlds Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Hang Power Snatch
-Start with PVC and progress to a Empty bar in rounds 2/3
Power Snatch (POWER SNATCH
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight.
Rest 60-90 seconds between singles.)
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight.
Rest 60-90 seconds between singles.)
Metcon – Friday (Time)
Every 1:30 (10 sets)
Athlete Choice of Movement…
Options:
15/12 Calories (Any Machine)
15-20 Burpees
15 Push-Ups + 10 Burpees
25 Russian Kettlebell Swings (moderate)
(Scored by Completion)
AFFILIATE COMPETE:
Every 1:30 (10 sets)
Athlete Choice of Movement…
Options:
20/16 Calories (Any Machine)
20 Burpees
15 Push-Ups + 10 Burpees
25 Kettlebell Swings (53/35)
**INDEPENDENCE (Intermediate):**
Every 1:30 (10 sets)
Athlete Choice of Movement…
Options:
12/10 Calories (Any Machine)
12-16 Burpees
12 Push-Ups + 8 Burpees
20 Russian Kettlebell Swings (moderate)