Tuesday, Jan 9, 2018

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

Accumulate time in a Squat while coach goes over the Workout!

OLY Work (Every :15 for 9min)

Every 15s for 9min alternate btw 1 Snatch and 1 Clean and Jerk

(can do power or full on either)

Metcon (AMRAP – Reps)

AMRAP 3min:

15/12 Cal Bike

8 Power Snatches 115/85

Rest 3:00

Metcon (AMRAP – Reps)

AMRAP 3min:

15/12 Cal Row

8 Power Snatches 115/85

Rest 3:00

Metcon (AMRAP – Reps)

AMRAP 3min:

30 DU

8 Power Snatches 115/85

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