Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

12 Burpees

10 Barbell RDL

8 Barbell Upright Row

6 Scap Pull-Ups

:30 Bar Hang

-Quick Walking Rest-

Strength

Metcon (Weight)

3 SETS

3 Snatch Deadlift

+

1 Snatch Pull

*All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to build if perfect mechanics are maintained.

(Score is Weight)

Week 1 of 8

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. DB Snatch (50/35)(35/20)

2 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)