Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
Friday, March 18th
STRENGTH:
Snatch Pulls
3-2-1-1:
*Pause :03s 1 inch off of floor
*Build to a moderate snatch pull weight a 3 second pause below the knee.
*The weight shouldn’t exceed 80% of your 1RM Squat Snatch.
Squat Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Rep @ 80%
% is based off of your 1RM Squat Snatch
WOD:
AMRAP in 12:00
4 Wall Walks
8 Toes-2-Bar
12 Alternating DB Power Snatch 50/35
GOAL: 4-7+ Rounds
SCALING:
WALL WALKS
-Reduce Reps
-Inch Worm To Push-Up
TOES-2-BAR
-Reduce Reps
-12 Knee-2-Chest
-12 V-Ups
-18 Sit Ups
DB SNATCHES
-Reduce Reps/Weight
COMP:
DB Power Snatch 70/50
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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