CrossFit – Mon, Sep 22
Warm Up – Monday (AMRAP – Reps)
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch (each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
Snatch (Snatch Complex:
Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry))
Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry))
Metcon Monday (AMRAP – Reps)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (135/95)
12-8-4
Chest to Bar
(KG conv: 60/42.5 OHS)
RX+
Every 5:00 (3 sets)
7-5-3
Overhead Squats (135/95)
Bar Muscle Ups
(KG conv: 60/42.5 OHS)