CrossFit 10/08

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

50m Run

10 Burpee Broad Jump

10 KB Goblet Squat

30s Banded Front Rack Distraction

2 Rounds

10 Muscle Snatch/Power Snatch

10 BTN SG Push Press

*BB, then add Weight

Weightlifting

Power Snatch

10 RD’s

(15sec Work/45sec Rest)

Max Power Snatches @ 45% of 1RM

*The goal for today’s training is to move as fast as possible and reps should be touch and go

WOD

Metcon (3 Rounds for reps)

3min AMRAP

20 Thruster (95#/65#)

10 Cal Row

Max Rep Box Jump Over (24″/20″) in Remaining Time

*3min Rest

3min AMRAP

20 Cal Row

10 Box Jump Over (24″/20″)

Max Rep Thruster (95#/65#) in Remaining Time

*3min Rest

3min AMRAP

20 Box Jump Over (24″/20″)

10 Thruster (95#/65#)

Max Cal Row in Remaining Time

L1 (75#/55#)(Box Stepovers)(Half Calories)

Rx (As Written)