CrossFit – Mon, Aug 19
Warm-up
Warm Up
2:00 Jump Rope Practice
-into-
5 Roll and Reach
5 Inch Worms
-into-
2 Rds (PVC-empty bar)
5 Snatch Deadlifts
4 Hang Muscle Snatch
3 Hang Power Snatch
2 Power Snatch
SWOD
Power Snatch (4×8)
WOD
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
7 Hang Power Snatch (95/65)
7 Toes to Bar
21 Double Unders
*Target : 6-7 Rds
Every 1:30 x 8 sets
4 Power Snatch
* Weight should be + 5-10lbs from August 7th SWOD
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.