CrossFit – Wed, Jul 29
General Warm-up
AMRAP 2 minutes x 6 (AMRAP – Reps)
AMRAP 2 minutes x 3
20/15 Calorie Air Bike
Max Line Facing Burpees in remaining time
Rest 2:00 between AMRAPs
Immediately into
AMRAP 2 minutes x 3
15 Line Facing Burpees
Max Calorie Air Bike in remaining time
Rest 2:00 between AMRAPs
Two Scores: total line facing burpees and total bike calories from each max rep section.
Feel: Gas
Pace: Reach
Target Score: 10+ burpees/round and 10+ calories/round
Firebreather Score: 15+ burpees/round and 15+ calories/round
Bike Cal score (Calories)
Squat Snatch (“Squat Snatch – Tempo
Tempo Pull to Power Position into Squat Snatch
2×4 @ 65%
Tempo Pull to Mid Thigh into Squat Snatch
1×4 @ 65-70%
Tempo Pull to Knee into Squat Snatch
1×4 @ 65-75%
Row 500m at flush pace between sets
Drop and reset between each )
Alternating Tabata :20 on :10 off for 4 rotations each (4:00 clock)