Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Supermans

10 Push-ups

20 Band pull-aparts (Over/under)

10 Air squats

10 Reverse lunges ea

15 Banded lateral steps ea way

Accessory Work

Pull-up progression: http://www.50pullups.com/

Click on the link and choose the program that most aligns with your current max pull-ups.

12 min time cap

Hang Snatch (1×1 )

Take 15 minutes to build to a heavy hang squat snatch.

If you are working on form, only perform hang power snatches and work up to a 3RM

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
15 min time cap

**The snatch is supposed to be a squat snatch**

Scaled:

-Kipping pull-ups

– RIng dips/ bench dips

– Power snatch