CrossFit:
A.) Snatch (Complex)
Pick one these Complexes:
Build up to a heavy 3 Position Power Snatch
or
(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats
** Use today as a day to get better at your technique!
B.) “The Chief” (climbing) 3min. AMRAP for 4 Rounds
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats
*Rest 1min & Repeat
*Start where you left off for each new AMRAP
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
Go HARD at each one of these stations! That 3min. is going to go by FAST.
Sweat:
During the warm up do Jump rope practice and try to get some double unders in.
A.) 10 min to finish…
10-20-30-40
Front Rack DB Step Ups L1 Small box L2 20/24’’ box L3 hold weights 35/20s+
20-40-60-80
L1 Singles L2 10-20-30-40 Double Under Attempts L3 Double Unders
*For the step ups always SLOW on the way down no falling
Rest 3min.
B.) 10 min to finish…
75 Single KB Squat Cleans 53/35lb.
*L1 2 burpees EMOM, L2 3 or 4 Burpees EMOM L3 5 burpees every min on the min
**start with burpees
Rest 3min.
C.) If time allows 10 min amrap:
10 Lateral Lunges L1 Hold Pull Up Rack or PVC, L2 No weight unsuppored, L3 45/35lb
1 min plank
15 “A” squats
1 min Russian Twists L1 no weight, L2 light weight L3 heavy plate or db