8. April 2024
Apr
08
CrossFit – Mon, Apr 8
Warm-Up
Warm-Up
AMRAP x 6 MINUTES
:30 Just Legs Row + :30 Just Arms Row
12 PVC Pass Throughs
9 PVC Kang Squats
6 PVC BTN Push Press
6 Alt. Hip 90-90s
Into…
AMRAP x 6 MINUTES
1:00 Row (Focus “Legs to Arms, Arms to Legs”)
12 PVC Around The Worlds
9 Barbell Back Squats
6 Barbell BTN Push Press
6 Alt. Groiners
Strength – All
EVERY 1:30 x 6 SETS (Weight)
1 Snatch Deadlift
+
2 Hang Snatches*
+
1 Snatch*
*Option for Power or Squat. Start Light and end Mod-Heavy.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
27-21-15-9
Cal Row*
Hang Squat Snatches (95/65)
*Alt. Cals…
22-16-12-6
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
FOR TIME (Time)
27-21-15-9
Cal Row*
Hang Power Snatches (95/65)
*Alt. Cals…
22-16-12-6
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)
