CrossFit – Mon, Jan 8

Crossfit Garage – CrossFit

1 Hang Power Snatch + 1 High Hang Power Snatch (8 Rounds for weight)

Pre-workout:

EMOM 8:

1 hang power snatch

1 high hang power snatch

– Build in load, but only as quality mechanics allow.

HPS & C2B (Time)

– RX –

3 rounds for time:

15 hang power snatches (65/95 lb)

15 chest-to-bar pull-ups
12 minute time-cap

Hang Power Snatch

– STAMINA I – (10 Rounds for time)

Every 2:00 for 10 sets:

200/250-meter Ski-erg

– Rest with the remaining time in the 2:00 interval.

– Sprint each interval.

– :50-1:10 per 200/250 meters.

– Rest with the remaining time in the 2:00 interval.

– Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible. This will help keep your pace down and get through the interval faster.

Modifications

Ski-erg | Distance, 200/250-meter row, 400/500-meter C2 Bike