CrossFit – Thu, Sep 3
General Warm-up
Snatch (7×2 @ 80-85%
Drop and Reset)
Drop and Reset)
AMRAP 2 Minutes x 3 (3 Rounds for reps)
10-8-6 Wall Walks
Max Calorie Air Bike in remaining time
Rest 2:00 between AMRAPs
Round 1 is 10 Wall Walks, round 2 is
8, and round 3 is 6
Feel: Gas/Cardio
Pace: Reach
Target Score: :30-:45-1:00 of bike time in Rd 1-2-3
Accessory Strength: (4 Rounds for reps)
4x :20sec weighted OH Squat Holds- AHAP
5×15 Hollow Rocks
2 Steady Rounds:
15 BTN Snatch Grip Bar presses
15 Banded Pull aparts
15 Banded pause OH Squats (Band held OH)
then, 2 Rounds
Tall snatch warm-up