CROSSFIT

CrossFit
Gymnastics
Handstand Walk (5 Mins of practice)
Weightlifting
Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double-Unders
5 Power Snatches (115/80)
25 Double-Unders
5 Bar Muscle-Ups
RX+ 135/95

CROSSFIT

CrossFit  February 5, 2019

CrossFit
Gymnastics
Handstand Walk (5 Mins of practice)
Weightlifting
Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double-Unders
5 Power Snatches (115/80)
25 Double-Unders
5 Bar Muscle-Ups
RX+ 135/95