CrossFit 8/09

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Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

20 Cal Row/Bike/Ski

10 Deep Squat Knee Taps

10 Bent Over Fly

10 PVC Passthrough

5 PVC Tall Snatch

Technique Primer

+2 Muscle Snatch

+2 Drop Snatch

1 set @ 20%

3 sets @ 30-40%

Weightlifting

Snatch

1×2 @ 65%

1×2 @ 75%

1×2 @ 80%

3×1 @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

15 Deadlift (205/145)

30 Cal Row

60 Double Under
L1 (135/85)

Rx (As Written)

Rx+ (245/185)