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
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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