We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

04.14.2014

Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)
8 Hand Power Snatch (HPSn)
8 Snatch 1st Pull (Sn1)
8 Power Snatch (PSn) + Overhead Squat (OHS)

Weightlifting

A): Snatch (12:00 – High Hang Snatch + Snatch)

B1): Back Squat (5@55%, 5@65%, 5@75%, 5+@85%; rest :90)

Base off of 90% of max.

B2): Pull-ups (4×5 AHAP; rest :90)

C): Bent Over Row (4×5 AHAP; rest :90)

Metcon

Metcon (Weight)

OTM x 20
odd – 7 swings
even – 3 HSPU (strict)
2 HSPU (kip)

Skill

Rope Climb 1-1-1-1-1

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!