CrossFit – Mon, Jan 5
General Warm-up
Every 4 Minutes for 4 rounds, each for time: (2 Rounds for reps)
10 Toes to Bar
Run 100m
10 Thrusters*
*Men: 95-105-115-125lbs
*Women: 65-75-85-95lbs
Record fastest and slowest for whiteboard.
Feel: Gas
Pace: Send
Target Score: <1:15 per round
Firebreather Score: < :55 per round
Power Snatch (“Compare to 10/10/25
Power Snatch
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. 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
AMRAP 6 minutes
Run 100m or :30 Machine
8 Air Squats
4 Empty Bar or PVC Strict Presses
:10 Hanging Bent Knee L-Sit Hold