CrossFit:
A.) SnatchÂ
Every 2min. x 10 Rounds:
10 Toes-To-Bar
1 Hang Power Snatch
1 Full Power Snatch
*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.
B.) 4 Rounds:
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20″
Min. 3) Rest
This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 3-4 reps on each movement.
*Big classes should share boxes and KBs and start on different movements.
Sweat:
3 Rounds:
Min 1: 12/9 Cal Bike
Min 2: Max DB Bench 45/25lb.+
Min 3: 12 Burpees
Min 4: Max DB Bent Over Rows 45/25lb.+
Min 5: 12/9 Cal Row
Min 6: Max DB Skull Crushers 20/10lb.+
Min 7: 12/9 Cal Bike
Min 8: Max DB Curls 20/10lb.+
Min 9: 12 Burpees
Min 10: Max Pull-ups
Min 11: 12/9 Cal Row
Min 12: Max Push-ups
The most fun bodybuilding, fat burning, sweaty workout you will ever do! Let’s Go!