CrossFit – Tue, Feb 14
Warm-Up
Warm-Up
1-2 ROUNDS (2:00 CAP)
6 Good Mornings
6 Push-Up to Pike
6 Alt. Samson Lunges
Into…
AMRAP x 5 MINUTES
4/4 Lateral Step-Ups*
4 Snatch Deadlifts
4 Hang High Pulls
4 Strict Press
*Switch to Box Jumps / Alt. Step-Ups at halfway
Strength – All
Power Snatch (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep)
Build to a Heavy 1-Rep)
Workout – Performance
“BE MINE” (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)
3 Power Snatches (115/75)
9 Box Jumps (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps
(Score is Total Rounds + Reps)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
NOTE: W.O.W. this our pick for epic workout of the week!
Workout – Fitness
“BE MINE (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
3 Power Snatches (75/55)
9 Box Jumps (20)
3 Power Snatches (75/55)
9 Box Jumps (20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (95/65)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (115/75)
3 Box Jumps
(Score is Total Rounds + Reps)
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
NOTE: W.O.W. this our pick for epic workout of the week!
Week 7 of 7 (Oly Cycle)
(Score is Weight)