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
