Friday, October 22

20
Oct

Friday, October 22

Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 8

Min 1: 10 Leg Swings (per leg)

Min 2: :40 Bike (Increasing Pace)

Min 3: 10 PVC Pass Throughs

Min 4: 6 PVC OHS

SPECIFIC:

Snatch DL w/ 2 sec. Pause below knee x 3

Down Shrug x 3

Down Shrug w/ elbows x 3

Muscle Snatch from below knee x 3

Power Snatch w/2 sec. Pause below knee x 2

Squat Snatch w/2 sec. Pause below knee x 2

Weightlifting

Snatch EMOM

EMOM X 10

1 Snatch w/ 2 Sec Pause Below Knee
*building*

Log heaviest 1×1 in Bright Spot

Metcon

Echo Power Snatch Intervals (Time)

25/20 Cal Bike

12 Power Snatches (75/55)

-Rest 1 minute-

20/16 Cal Bike

10 Power Snatches (95/65)

-Rest 1 minute-

15/12 Cal Bike

8 Power Snatches (115/75)

-Rest 1 Minute-

10/8 Cal Bike

6 Power Snatches (135/95)

Rx+ 95/65, 115/75, 135/95, 155/105

15 MIN CAP
Score: Time including rest periods

Bright Spot

Snatch

Power Snatch

Cool Down

1:00 Couch Stretch/Side