CrossFit – Sat, Oct 12
Warm-up
Specific Warm-Up
Snatch
- 5 Snatch dip + drive
- 5 Snatch deadlift + shrug
- 5 Snatch high pull
- 5 Snatch land
- 5 Snatch drops
- 3 Cued Snatch
Clean and Jerk
- 5 Clean Dip + Drive
- 5 Clean Deadlift + Shrug
- 5 Clean High Pull
- 5 Push Jerk Dip + Drive
- 5 Push Jerk
- 3 Cued Clean & Push Jerks
Metcon
Grace Period (Time)
[TEAMS OF 3]
AMRAP 30:
150/120 Calorie Bike Erg
90 Power Snatches (115/85)
150/120 Calorie Bike Erg
90 Clean & Jerks (135/95)
Max Calorie Bike Erg
* One teammate works at a time
* Split reps as you’d like
* Mixed Team Calories:
* 2 Guys, 1 Girl: 140 Calories
* 2 Girls, 1 Guy: 130 Calories
General Flow 0:20 each