Friday, October 15

13
Oct

Friday, October 15

Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

25 Single Unders/Double Unders

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC OH Squats

10 Cossack Squats

1 round w/ empty barbell:

Snatch DL x 3

Down Shrug x 3

Down Shrug w/ elbows x 3

Muscle Snatch x 3

OH Squat x 5

Hang Squat Snatch x 2

Squat Snatch x 2

Weightlifting

3 Snatch DL + 1 Hang Snatch + 1 Snatch

Every 2:30 x 8 sets (20:00 total)
Athletes may build weight across sets

– Log heaviest set as 1 complex

– Log separate lifts in Bright Spots, if applicable

Metcon

Power Snatch + Dubs (Time)

21-15-9

Power Snatch (75/55)

100-75-50

Double Unders

Rx+ 95/65

9 MIN CAP
SU 1:1

Bright Spot

Snatch Grip Deadlift

Hang Snatch

Snatch

Power Snatch

Double-Unders

Cool Down

:45/side Thread the Needle Stretch