CrossFit – Sun, Nov 13
Warm-Up
Warm-Up
2 ROUNDS
6 PVC Pass-Thurs
10 Up-Downs
10 Ring Rows
8 Kip Swings
Into…
2 ROUNDS*
6 PVC Snatch Deadlifts
6 PVC Hang High Pulls
6 PVC Hang Muscle Snatches
6 PVC Hang Power Snatch
*Rounds 2 use Barbell
Strength
Metcon (Weight)
EVERY 1:30 x 8 SETS*
1 Power Snatch
+
2 Hang Power Snatch
*Start Light and build up to or past workout weight.
(Score is Weight)
Workout
Metcon (Time)
3 SETS
6-5-4
Power Snatches (115/75)|(75/55)
12-10-8
Chest to Bar Pull-Ups
-Rest 1:30 b/t Sets-
(Score is Total Time)
KG BB: (52.5/35)|(35/25)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
5 Power Snatches (115/75)|(75/55)
10 Chest to Bar Pull-Ups
*P1 works through a full round while P2 completes Max Cal Bike. Once P1 completes a full round partners switch.
(Score is Total Rounds + Reps)
KG BB: (52.5/35)|(35/25)
