CrossFit – Mon, Oct 17
Warm-up
Warm-Up
AMRAP x 4 MINUTES
5 Burpees
6 Air Squats
7 Empty Bar Deadlifts
Into…
1-2 ROUNDS (Time Permitting)
7 Snatch Grip Deadlifts
7 Snatch High Pulls
7 Muscle Snatch
7 Behind the Neck Push Press (Shoulder Width Grip)
Strength
Snatch (EVERY 1:30 x 10 SETS
2 Snatches*)
2 Snatches*)
Workout
Metcon (Time)
4 SETS
10 Deadlifts (115/75)|(75/55)
8 Hang Power Snatch
6 Shoulder to Overhead
4 Wall Walks
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
KG BB: (52.5/35)|(35/25)
Optional Finisher
Metcon
FOR QUALITY
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 4 — “Chad” Extra Credit
(No Measure)
*Start Moderate and build to something Heavy. Snatch can be either Squat or Power
(Score is Weight)
Week 7 of 9