CrossFit – Sat, Oct 21

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

100m Jog

10 KB Swings

5/side Single KB Front Rack Squats

5 Inchworms + Push Up

Barbell Power Snatch Warm Up:

5-7 reps of each

High Hang Muscle Snatch

Snatch Push Press (behind the neck)

Hang Power Snatch

Power Snatch

RUNNIN’ DOWN A DREAM (Time)

3 rounds for time with a partner:

800-m run with a medicine ball (20/14 lb)

24 power snatches (135/95 lb)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.