CrossFit 010819

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15/12 Cal Row, Bike, or Ski-Erg

10 KB Sumo DL High Pull

8 Monkey Squats

8 Plate Cuban Press

2 RD’s:

5 Muscle Snatch

5 Snatch Grip Push Press

5 Tall Snatch

Weightlifting

Warm up Power Snatch and perform the following cluster sets:

3 x (3. 3. 3. 3) @ 65% of 1 RM Power Snatch

Intraset Rest: 30 seconds

Interset Rest: 2 minutes

Power Snatch (3 x (3. 3. 3. 3) @ 65%)

WOD

Metcon (AMRAP – Reps)

10 RD’s:

45sec Work/ 45sec Rest

Odd RD’s: Max Rep KBS (53/35#)

Even RD’s: Max Rep Wall Ball (20/14#)

Score is Total Reps

L1: (35/20#) (14/10#)

Rx: As Written

Rx+: (70/53#) (30/20#)