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  • CrossFit AMRAP

Friday, June 19th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 10 athletes per class. You must register for class to attend.

STRENGTH:

Alternating On the Minute x 10 (5 Rounds):

1st Minute: 3-Position Power Snatch + 1 Overhead Squat

2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat


Set 1: 45% of 1RM Snatch

Set 2: 50% of 1RM Snatch

Sets 3-5: 50-55% of 1RM Snatch


NOTES:

  • We're working squat technique above and below parallel in this 'On the Minute' piece.

  • After completing the listed work, you'll rest until the top of the next minute before beginning the next set.

  • The 3 positions for the power snatch and squat snatch will be the same:

  • 1st Position: High Hang (Pockets)

  • 2nd Position: Hang (1 Inch Above Knees)

  • 3rd Position: The Floor

  • Each complex finishes with 1 overhead squat.

  • The 4 reps are designed to be completed without letting go of the bar.

  • These light-moderate percentages are based off your 1RM Squat Snatch.

WOD:

AMRAP in 15:00

20 Power Snatches (95/65)

40 Double Unders

20 Burpees

40 Double Unders


GOAL: 3 - 5 Rounds

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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