01/03/2018

Sandia CrossFit – CrossFit

Warm-up

5 Rounds for quality not a score.

1:30 Row or Ride

:30 Seconds Strict Handstand Pushups

Use this as an opportunity to work Handstand Pushups. You can do kipping, strict whatever you want to improve them. Flag a coach down if you want some help or suggestions. The only criteria is that you make em pretty!

Strength

Hang Snatch (3-3-3-3-3-3)

3@70%

3@72%

3@74%

3@76%

3@78%

3@80%

Do Hang Squat Snatches.

Metcon

Metcon (AMRAP – Rounds and Reps)

rx

3 Minute AMRAP

15/12 Calorie Bike or Row

12 Power Snatches (95/65)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

rx

3 Minute AMRAP

15/12 Calorie Bike or Row

8 Power Snatches (115/75)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

rx

3 Minute AMRAP

15/12 Calorie Bike or Row

4 Power Snatches (135/95)
If you can’t do these weights choose a lighter variation. The idea is still to increase weight each AMRAP. Ask a coach for suggestions if you need help!

By | 2018-01-03T04:01:27+00:00 January 3rd, 2018|WODs|Comments Off on 01/03/2018