CrossFit – Tue, Nov 26
Tuesday WARM up (AMRAP – Reps)
10:00 AMRAP
30-second Bike
10 Banded Pass Throughs
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerks (empty bar)
3 Muscle Snatch
Push Jerk (Build up to a Heavy Push Jerk
in 15 minutes)
in 15 minutes)
Metcon – Tuesday (AMRAP – Reps)
3 sets:
4:00 AMRAP
3 Box Jumps (30/24)
200m Bike Erg (6/5 Calorie Air Bike)
1 Power Snatch (135/95)
-rest 2:00 between sets-
(KG conv: 60/42.5 PS)
At the start of each new AMRAP, start at the top with 3 Box Jumps.
For scoring, every 50m on the Bike Erg = 1 rep.
RX+
3 sets:
4:00 AMRAP
3 Box Jumps (40/30)
200m Bike Erg (6/5 Calorie Air Bike)
1 Power Snatch (155/105)
-rest 2:00 between sets-
(KG conv: 70/47.5 PS)