CrossFit 8/13

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Stay Strong CrossFit – CrossFit

Warm-up

2 rounds

12/10 Cal Row

5 Sumo Inch Worms

5 PVC Pass-throughs

5 PVC Snatch Grip Push Press

10 Spiderman Lunges

5 PVC Upright Row

5 PVC OHS w/ Tempo (2/1/X/1)

Weightlifting

Snatch

7 RD’s

Every 2 Minutes perform the following:

RD 1-3: 3 Squat Snatch

RD 4-7: 2 Squat Snatch

*Start @ 50-60% and Increase load each Round

WOD

Metcon (8 Rounds for reps)

8 Rounds (45sec Work / 90sec Rest)

5 Hang Power Snatch

5 OHS

Max Rep Lateral Bar Burpee in Remaining Time

*Score Total Reps each Round

L1 (45/35)

Rx (75/55)

Rx+ (95/65)