WED FEBRUARY 28, 2018 - CROSSFIT

Hot Sauce

Warm-up

3 Rounds
10 Band Pull-aparts
10 Air Squats
5 Cubans
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Snatch Complex Warm Up:
Feet, Grip, and Power Position
Snatch Deadlift
Snatch Deadlift + Pull
Power Snatch
Power Snatch + Ride Down to Squat
Snatch

Strength

Snatch (EMOM x 9: 3,2,1)

Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

Metcon

Metcon (AMRAP - Reps)

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Score is number of overhead squats for entire workout

Cool Down/Mobility

1:00 Sink Stretch
1:00 Frog Stretch
2:00 Happy Baby with Band

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