CrossFit – Wed, Jun 24
General Warm-up
Power Snatch (“Power Snatch
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
Drop and reset reps on triples and doubles. It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. )
For time (Time)
5 Strict HSPU*
60ft S-arm OHWL 50/35lbs
10 Strict HSPU*
60ft S-arm OHWL 50/35lbs
15 Strict HSPU*
60ft S-arm OHWL 50/35lbs
15 Strict HSPU*
60ft S-arm OHWL 50/35lbs
10 Strict HSPU*
60ft S-arm OHWL 50/35lbs
5 Strict HSPU*
*Dumbbell Strict Press is the primary movement modification for SHSPU. No Kipping HSPU today
Use a 15ft lane for the lunges
Feel: Muscle Overload
Pace: Sustain
Target Score: Sub 11 minutes
Firebreather: Sub 8 minutes
AMRAP 5 minutes
:30 Machine
8 Alternating DB Hang Snatches
8 Walking Lunge Steps
:10 Handstand Hold