CrossFit – Mon, Oct 31
Warm-up
Warm-Up
2 ROUNDS
10 Up-Downs
6 PVC Snatch Grip Deadlift
6 PVC High Pulls
6 PVC Pass Thrus + Air Squat
Into…
1-2 ROUNDS (Time Permitting)
6 Burpees Over Bar
6 Barbell Snatch Grip Deadlift
6 Barbell High Pulls
6 Barbell Hang Muscle or Power Snatch
Strength
Snatch (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch)
Build to a Heavy 1-Rep Snatch)
Workout
WITCH PLEASE (Time)
13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark.
(Score is Weight)
Week 9 of 9*
*NOTE: Extra credit…wear a costume, post your video, and tag @nc.fit