CrossFit – Fri, Apr 17
General Warm-up
Power Snatch (“Power Snatch
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Drop and reset reps.
20 Min Max.)
It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. The goal is for the second wave to be heavier than the first.
Spend at least 2:00 on a machine or walking nice and slow during your rest periods
For time (Time)
Row 2,000m
55 Toes to Bar
95 Wallballs 20/14lbs to 10/9’
Feel: Gas
Pace: Sustain
Target Score: 17-25 minutes
Firebreather Score: sub 17 minutes
6 min AMRAP:
then,
Snatch review.