CrossFit – Mon, Jan 26
General Warm-up
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
compare to 5/5/23
Feel: Cardio/Muscle Overload
Pace: Sustain
Target Score: 12-20 rounds
Firebreather Score: 20+ rounds
Power Snatch (“Every 3:00 for 4 Sets
2 Power Snatch Complex*
Each complex must be unbroken, but are separated by a drop and reset. Flush on any machine in remaining rest time.
*Above Knee Hang Power Snatch + Below Knee Hang Power Snatch + Power Snatch
)
All positional work should be snappy and technical. If the bar feels great round to round, feel free to go a bit heavier to finish.
On a 6 minute clock
500m Jog or 2:30 machine
Then in time remaining
AMRAP
6 Ring Rows
6 Plank Transitons
6 Air Squats