Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
8 PVC Pass Throughs
8 PVC Around the Worlds
8 Muscle Cleans
8 Push Press
4 Up-Downs over the Bar
Empty Bar: Snatch Burgener Warmup
Weightlifting
2 Snatch Pulls + 1 Snatch (6×1)
E2MOM x 6 sets
– building as long as speed + technique remain
Metcon
‘Serena’ (Time)
3 Rounds:
10 Bar-Facing Burpees
8 Power Clean + Jerk (135/95)
5 Squat Snatch
Aim for roughly around 10 min finish
Target weight is 60% of your clean and jerk 1RM
Serena Scaled (Time)
3 Rounds:
8 Bar-Facing Burpees
8 Power Clean + Jerk (95/65)
5 Power Snatch
5 Goblet Squats (1pood/.5pood)
Aim for roughly around 10 min finish