Wednesday, Oct 30, 2019

CrossFit 417 – CrossFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

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

Snatch (5min EMOM 2 Snatch or P Snatch 60-80%)

Clean and Jerk (5min EMOM 2 Clean or P Clean &Jerk 60-80%)

W1: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

*Start at 1 and increase by 1 every round until 7min

Hang Power Clean & Jerk 135/95

Box J Over 24/20



3-3 etc

2min rest before starting W2

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

same format as above

Hang Power Snatch 135/95

Bar or Ring MU

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