Wednesday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8 Minutes

250m Row

10 Single Arm Kettlebell Step Back Lunges (light) (each side)

8 hanging scap retractions

6 kip to swing

4 strict pull ups

Snatch Push Press + Pause OHS + OHS

Snatch Push Press + Pause Overhead Squat + Overhead Squat

– 2 sets x 3+2+1 @ 70% 1 RM Snatch

– 2 sets x 2+1+1 @75% 1 RM Snatch

*. Rest 2 minutes between sets

Hang Snatch (2×3 @65%, 3×3 @70%)

– 2 sets @ 65% 1 RM Snatch

– 3 sets @70% 1 RM Snatch

* Rest 2 minutes between sets

Snatch Pull (3×3 @90%)

Metcon (3 Rounds for reps)

AMRAP 3 Minutes

Buy in: 50’ Double Kettlebell Front Rack Walking Lunge (53/35)

24 toes to bar

12 pull ups

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 100’ Double Kettlebell Front Rack Walking Lunge (53/35)

16 toes to bar

8 pull ups

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 150’ Double Kettlebell Front Rack Walking Lunge (53/35)

8 toes to bar

4 pull ups

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