CrossFit – Wed, Mar 11
General Warm-up
AMRAP 20 Minutes (AMRAP – Rounds and Reps)
1,500/1,300m C2 Bike or 1.8/1.5k Air Bike
50 Crossover Single Unders
10 Pull Ups
Feel: Cardio
Pace: Sustain
Target Score: 4-5 rounds
Firebreather Score: 5+ rounds
Power Snatch (Power Snatch – Speed
EMOM 24 Minutes – Alternate Movements
1 – 2 Power Snatch @ 70-80%
2 – 2 Vertical Leaps for Max Height
Drop and Reset
You will complete each movement 12 times. )
You will complete each movement 12 times. Vertical leaps are performed by starting at your Power Snatch catch depth with feet in jumping position and arms down and in line with torso, jump and reach as high as you can from that position. Reset each jump with purpose.
Focus on speed from the knee through hip extension, into turnover. All reps should feel snappy, adjust percentages to keep it that way for all sets.
AMRAP 5 minutes
500m Bike
20 Line Hops
10 Ring Rows