CrossFit 8/27

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Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

200m Run or 12/10 Cal Row

10 Ring Rows

8 WGS

8 PVC Passthroughs

6 PVC OHS

2 Rounds

5 Muscle Snatch

5 Hang Power Snatch

5 Snatch Push Press

*BB then add weight

Weightlifting

Snatch

8 RD’s Every 90 seconds perform the following:

RD 1 and 2: 1 Power Snatch + 1 Hang Snatch + 1 Squat Snatch

RD 3 -5: 1 Hang Snatch + 1 Squat Snatch

RD 6-8: 1 Squat Snatch

*Increase the load over the 8 RD’s, building to a heavy single for the day.*

WOD

Metcon (AMRAP – Rounds and Reps)

20 min. Running Clock:

50m Sprint

8 Pull-ups

4 OHS (75#/55#)

4 Pull-ups

8 OHS (75#/55#)

– Rest 2 min. after each round –

*Score is total rounds and reps at the end of the 20 min. clock.

L1: (Jumping Pull-ups)(45#/35#)

Rx: (As Written)

Rx+: (C2B)(95#/65#)