Tuesday 16.1.18

CrossFit

Snatch

Every 90 seconds for 7 total sets

1 snatch pull + 1 snatch

Open Prep Work

Every 2 minutes for 10 minutes

30 double unders

15 power snatch @ 35/25kg

*scale so you can complete each round in 75 seconds or less

Ascending in sets of 3, so 3, 6, 9, 12 etc…

AMRAP 9

3 wall balls @ 9/6kg

3 kettlebell swings @ 24/16kg

3 burpees

------------------------

Conditioning

4 rounds

AMRAP 2

15 burpees over the kettlebell

In remaining time, max reps kettlebell swings @ 32/24kg

Rest 90 seconds between rounds

Rest 3 minutes

4 rounds

AMRAP 2

20/15 cal AB

In remaining time, max reps box jump-overs @ 24/20”

Rest 90 seconds between rounds

Rest 3 minutes

4 rounds

AMRAP 2

25/20 cal row

In remaining time, max reps wall balls @ 9/6kg

Rest 90 seconds between rounds

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