CrossFit – Wed, Sep 25
Warm up – Wednesday (AMRAP – Reps)
8 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches (building)
5 Cat/Cows
Power Clean (10 Sets (1 Set every 90 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
*Focus on perfect technique.)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
*Focus on perfect technique.)
Metcon – Wednesday (AMRAP – Reps)
5 Rounds
175m Run
12 Toes to Bar
6 Alternating Dumbbell/KB Snatch (70/50)
(KG: 32.5/22.5 DB)
Time Cap: 12mins
RX+
5 Rounds
175m Run
12 Toes to Bar
8 Alternating KB Snatch (70/50)
(KG: 32.5/22.5 DB)