CrossFit – Wed, Sep 20
Warm up – Wednesday
Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Snatch (5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
into
3 sets: 3 Overhead Squat @80% of part 1 Snatch
* Complete a set every 1:30)
Met con – Wednesday (Time)
4:00 AMRAP
10 Power Snatch (135/95)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (135/95) in the remaining time
(KG conv: 61/43)
** Scoring: for part one, each 100m = 1 rep.