Wednesday

17
May

Wednesday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Lunges with PVC Pass Through

10 PVC RDL

10 Slow Tuck-Ups

10 Push-Up to Pike

Into…

AMRAP x 4 MINUTES

8 Kip Swings

8 Strict Knee Raises

8 Barbell Back Squats

8 Barbell Behind the Neck Press

Strength

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch

+

1 Power Snatch

*Start Light-Moderate and build up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

1.) AMRAP x 8 MINUTES

3 Power Snatches (135/95)|(95/65)

6 Alt. Back Rack Lunges

9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (Time)

2.) FOR TIME

6-9-12-9-6

Power Snatches (95/65)|(65/45)

Alt. Back Rack Lunges

Toes to Bar

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (42.5/30)|(30/20)

Optional Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Alt. Hip Taps*

Tuck-Ups

*1 Rep= R+L.

(Score is Time)