SAT FEBRUARY 17, 2018 - CROSSFIT

Warm-up

3 Rounds
10 Air Squats
10 Good Mornings with empty barbell
5 Burpees over the bar
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Snatch Complex Warm-Up
1.Feet and Grip
2. Power Position
3. Snatch Deadlift
4. Snatch Deadlift + Pull
5. Power Snatch

Strength

Power Snatch (EMOM x12: 3-2-1)

Power Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
Teams of Two
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 Kipping Handstand Push-ups

Divide Work as Needed

Cool Down/Mobility

1:00 Spiderman Lunge Each Leg
1:00 IT Band Stretch Each Leg
Banded Shoulder Stretch

Accessory Work/Extra Credit

Metcon (Time)

Unbroken Chest-to-Bar Pull-Ups
3 Rounds
10-8-6
Rest as little as needed between sets.
2:00 Between Rounds

Scale to pull-ups or ring rows

 

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