September 15, 2021
by Alex EtzenXS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Jog
– 6 PVC Pass Thrus
– 6 PVC Snatch Grip High Pull + Punch Overhead
– 6 Kip Swings
Into …
2 ROUNDS
– 100m Jog
– 3/3 PVC Around the Worlds
– 3 Behind the Neck Snatch Grip Push Press
– 3 Behind the Neck Snatch Grip Push Jerk
– 6 Kipping Knee Raises
Strength
Metcon (Weight)
EVERY 1:30 FOR 7 SETS*
– 1 Snatch Grip Deadlift
+
– 1 Below the Knee Hang Power Snatch
+
– 2 Above the Knee Hang Power Snatch
*Build.
(Score is Weight)
Workout
Metcon (6 Rounds for time)
EVERY 3:00 x 6 SETS
– 100m Run
– Hang Power Snatch*
– 8 Toes to Bar [RX+ 12 T2B]
-No Additional Rest b/t Sets-
*SET 1 & 2: 10 Reps @ (65/45) [RX+ 95/65]
SET 3 & 4: 8 Reps @ (75/55) [RX+ 115/75]
SET 5 & 6: 6 Reps @ (95/65) [RX+ 135/95]
(Score is Each Set for Time)