inside_header1

Wednesday Performance

Main – CrossFit

Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Weightlifting

Hang Snatch (5 x 2 reps)

From the High Hang
Alway a full squat unless listed as power
E3M: work to the heaviest double

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
100ft Farmers Carry 100/70/hand
5 HSPU
3 Stone to Shoulder 145/95

Speak Your Mind

*