CrossFit – Wed, Apr 29
General Warm-up
3 Rounds (3 Rounds for reps)
AMRAP 1:30
5 Squat Snatch 155/105lbs
Max Toes to bar in remaining time
Rest 1:30
AMRAP 1:30
12 Toes to bar
Max Squat Snatch 155/105lbs in remaining time
Rest 1:30
Feel: Gas/Muscle Overload
Pacing: Sustain
Target Score: 10+ “Max Toes to bar” per round and 5+ “Max squat snatches” per round (30+ toes to bar, 15+ snatches, 45+ total reps from max rep portions)
Firebreather: 15+ “Max Toes to bar” per round and 7+ “Max squat snatches” per round (45+ toes to bar, 21+ snatches, 66+ total reps from max rep portions)
Back Rack Lunge (6 Rounds
10 Back Rack Lunge Steps
Rest 2:00
10 Back Rack Lunge Steps
Rest 2:00
These are meant to be heavy and challenging each round, but don’t forget to look at tomorrow’s programming :))
3 Rounds
:45 Machine
15 Plate Ground to Overhead
12 Air Squats
9 Hanging Knee Raises
then.. BB Snatch Warm-up/Review