140123 Friday

Crossfit workout 047

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes:
Mobility + 5-10:
1-arm DB HP,
Clean & Press–> C&J,
Hip Extension (hold load as able),
Toes to Bar (Strict Rnd 1).

Strength/Skill Development

Hang Snatch ( 12 minutes to TnG triple )

Partner WOD

Metcon (AMRAP – Reps)

AMRAP in 10 minutes:

P1: Row 200m

P2: AMRAP
2 C&Js (@ today’s best HSn x 3)
6 Plank Burpees Over Bar

Pick up where your partner left off.

Score: Team’s Total Reps + 1 Rep for every 25m rowed (ie. 8 points for every 200m)

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>