CrossFit – Tue, Jun 30
General Warm-up
Shoulder Press (“Strict Press
8-8-8-8
Rest 2:00 between sets
8-8-8-8
Rest 2:00 between sets
Start at 60-70% 1RM and adjust weight up/down as desired. “)
AMRAP 5 Minutes (Calories)
Row 40/32 Calories
30 DB Hang Snatch 50/35lbs
Max Calorie Row in remaining time
DB Hang Snatches may be alternating or not, but must be split evenly.
Score is total calories in the max calorie portion.
Feel: Fitness
Pace: Reach
Target Score: 25/20+ calories
Firebreather Score: 35/27+ calories
Power Clean (“Power Clean
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. )
AMRAP 5 Minutes
Row 40/32 Calories
Then in time remaining
Max Handstand Hold*
*Every break perform 8 Plate Ground to Overhead