CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
10 DB Push Press
:20 Jump Rope (High Single Unders)
2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Scap Pull Ups
5/5 Single DB Snatch
:20 Jump Rope (Double Under Scale*)
*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc
Warm-up (No Measure)
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2 ROUNDS (1 with PVC pipe, 1 with empty bar)
5 Snatch Deadlift
5 Snatch Pull
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
Strength
Power Snatch (3-3-2-1-2-3-3)
Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
300/250m Row
20 Alt DB Snatch 15/10 (Rx+22.5/15)
50 Double Unders (100 SUs)
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody – swing leg w/ band across to opposite side.
(No Measure)