CrossFit – Sat, May 9
General Warm-up
21 Minute AMRAP: (3 Rounds for reps)
With a partner
Every 7 minutes for 3 rounds:
10 Rope Climbs, split
200 Double Unders, split
Max Snatches in remaining time*
One athlete works, one rests. There is no rest between rounds – a new round begins every 7 minutes.
Score is total snatches.
Snatch Weights
Round 1: 115/75lbs
Round 2: 135/95lbs
Round 3: 155/105lbs
Feel: Muscle Overload
Pace: Sustain
Target Score: 2:00 or more to accumulate snatches
2 Rounds (6 Rounds for reps)
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
All with a partner synchro
AMRAP 5 minutes
20 Jump rope reps
:15 Bar Hang
10 Plate Ground to Overhead