Monday 21.10.19

CrossFit

A. Snatch 3 x 1.1 rest 15 secs rest 4 mins

B. 3 mins ME UB Strict HSPU – Use a raise to scale or Seated Strict DB Press
Rest 3 mins
21-15-9
Front Squats 65-145#
Hang Power Cleans

Metcon

A. AMRAP x 2 mins
Turkish get ups

Rest 2 mins

3 Rounds
8 Dual DB or KB RDL
8 Dual DB or KB HPC
8 Dual DB or KB Thrusters
Rest 2-3 mins between rounds

B. 3 Rounds
10 Strict Pull ups 20×0 – use a band where needed
10 Push ups on DBs 30×0
10 Renegade Rows

C. 500m Run
30 Burpees
500m Run

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