CrossFit – Sat, Apr 11
General Warm-up
AMRAP 22 Minutes with a partner (AMRAP – Rounds and Reps)
100 Bar Facing Burpees
80 Overhead Squats 75/55lbs
Partners alternate every 30 seconds, picking up where the other left off.
E.g. Partner 1 starts and completes 12 burpees in 30 seconds. Partner 2 then picks up with rep 13 and accumulates reps for 30 seconds.
Feel: Cardio
Pace: Reach/Sustain
Target Score: 2+ rounds
Firebreather Score: 2+100
Squat Snatch (Squat Snatch – Tempo
Tempo Pull to Power Position into Squat Snatch
1×5 @ 60%
Tempo Pull to Mid Thigh into Squat Snatch
1×5 @ 60-65%
Tempo Pull to Knee into Squat Snatch
1×5 @ 60-70%
Row 500m at flush pace between sets
Drop and reset between each )
3 Rounds each
Partner 1: 250/225m Row
Partner 2: 8 Pause PVC OHS + Squat hold in time remaining
*Partners switch when rowing is complete. Both athletes perform 6 Synchro burpees when switching stations.