Monday, October 23, 2017

Hang Snatch
10 min. clock to find Max 2 rep Hang Snatch
*You only get 2 misses
*start with an empty bar

Weightlifting
Overhead Squat (OHS: 11 min. to find 2 rep max )
*first rep = 3 sec. pause

Gymnastics
min. 1 - 8 kips only min. 2 - 8 butterfly pullups as able min. 3 - 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total) (12 min. EMOM - all on bar)
min. 1 - 8 kips only
min. 2 - 8 butterfly pullups as able
min. 3 - 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total)

Metcon
CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

No comments:

Post a Comment