CrossFit – Sun, Sep 17

CrossFit Chilliwack – CrossFit

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230917 (8 Rounds for weight)

– RX –

EMOM 10:

1 power snatch

1 hang squat snatch

1 overhead squat

– Build in load across the 10:00.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

EMOM 10:

1 power snatch

1 hang power snatch

2 overhead squats

– Build in load across the 10:00.

General Warm-up (No Measure)

2 rounds:

:30 alternating back rack lunges with PVC

:30 burpees

:30 PVC overhead squats

:30 burpees

:30 PVC good mornings

:30 burpees

:30 PVC pass throughs

Skill Work (Checkmark)

Pre-workout:

Every :30 for 5:00:

3 behind the neck snatch grip push presses

Stretching (No Measure)

2 sets:

1:00 T-spine foam roll

:30 band pull-aparts

AT-HOME (AMRAP – Reps)

10 sets of :40 of work/:20 of rest for reps:

1 single-arm DB muscle snatch

1 single-arm DB power snatch

1 single-arm DB hang power snatch

1 single-arm DB hang squat snatch

1 single-arm DB squat snatch

Max-rep single-arm DB overhead lunge in the remaining time

– Alternating arms each round.