CrossFit – Thu, Sep 5
Warm up – Thursday (AMRAP – Reps)
2:00 Air Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
Power Snatch (Power Snatch 10×3
Workout Definition
Workout Definition
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.)
Metcon – Thursday (AMRAP – Reps)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
– At 16:00 –
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Repeat from Jan 25, 2022
(KG conv: 50 reps at 14/9 or 75 reps at 9/6)