CrossFit – Wed, Oct 12
Warm-up
Warm-up
3 ROUNDS
10 PVC Lunges W/ pass throughs
5 Hang Muscle Snatches* + 5 Muscle Snatches*
10 Air Squats W/ :03 pause @bottom
*Round 2+3 Perform these with your empty barbell.
Strength
Metcon (4 Rounds for reps)
4 SETS*
1 Snatch**
+
1 Hang Squat Snatch
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy.
**Snatch can be Power or Squat.
(Score is Weight)
Workout
ATLAS (Weight)
EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat
*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)
(Score is Weight)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)
NOTE: New Benchmark.