CrossFit – Thu, Sep 5
Warm-up
Warm Up
2:00 Air Bike
-into-
2 Rds
5 Roll and Reach
5 Inch Worms
-into-
2 sets (PVC-empty bar)
5 Snatch Deadlifts
4 Hang Muscle Snatch
3 Hang power Snatch
2 Power Snatch
SWOD
SWOD
Power Snatch (10×3)
WOD
Metcon (Calories)
12:00 AMRAP
Max Cal Bike
*every 2:00 including 00:00 buy-in with 10 Wall Balls 20/14
Metcon (Calories)
12:00 AMRAP
Max Cal Bike
*every 2:00 including 00:00 buy-in with 10 Wall Balls 20/14
Every 1:15 x 10 sets
3 Power Snatch (every 1:15)
* Weight should be + 5-10lbs from August 19th SWOD.
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.