06/16/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Burgerner warm-up + snatch balance progressions with PVC pipe

Metcon (Weight)

Every 2 minutes for 20 minutes (10 rounds):

Rx:

Hang power snatch x 2 + 1 OHS.

Start with light weight and build to a heavy set

Rx+:

1 Hang squat snatch + Squat snatch (from ground) + Overhead squat

*Start with moderate load and build to a heavy set for the day

Metcon (AMRAP – Reps)

11 Minute AMRAP

Rx:

1 Box Jump/step-up

3 C2B pull-ups

2 Box Jumps

3 C2B pull-ups

3 Box Jumps

3 C2B Pull-ups

4 Box Jumps

3 C2B Pull-ups

Rx+:

1 Muscle-up instead of 3 C2B pull-ups between box jumps

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