Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 8
200m run
8 Cossack Squats
8 PVC Pass Throughs
8 Kip Swings
Empty Bar – 3-5 reps each:
Snatch DL
Down Shrug
Down Shrug w/ elbows
Muscle Snatch
Power Snatch
Skill/Strength
Bench Press
for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps.
Metcon
Power Snatch 200 Toes (Time)
21-15-9
Power Snatch (95/65lbs)
T2B
*Run a 200m run between each round including at the finish*
Rx+ (115/80lbs)
scale to land around 14min
Target weight is 60% of your PS 1RM
Power Snatch 200 Toes Scaled (Time)
21-15-9
Power Snatch (45/35lbs)
Sit ups
*Run a 100m run between each round including at the finish*
scale to land around 14min
()
Cool Down
1:00 Alternating Between Cobra and Down Dog