Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 8 min cap

10 Iron cross/RO2VS

20 Air squats

3:00 cardio

10 Barbell good mornings

10 Barbell behind the neck military press

Snatch (10 x 1 @ 90-95% 1RM)

Every 1:30 perfrom 1 Snatch (Full or power) at 90-95% of 1RM for 10 rounds. 25 min cap

Accessory Work

3 rounds for quality: 10 min cap

:30 Dbl KB front rack hold

:30 DBl KB 90 degree squat hold

10 Pull-ups

Rest 2:00

Metcon (Time)

For time: 12 min cap

75 DU’s

25 Alt. DB snatches (40/25)

50 DU’s

20 Alt. DB snatches

25 DU’s

15 Alt. DB snatches

20 Pistols

10 Alt. DB snatches

20 Pistols

5 Alt. DB snatches

Rx+: 50/35

Fire breather: 65/45