CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 3 MINUTES
MIN 1 – :45 KB Deadlift
MIN 2 – :45 Up-Downs
MIN 3 – :45 Tuck-ups
into…
2 Rounds – 5 Reps each
Snatch Deadlift
Snatch Pull
Muscle Snatch
Hang Power Snatch
Skill
Power Snatch (Every :30 for 5 MINUTE)
3 TNG – Keep Loading light
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
15 Russian KB Swings/Hang Power Snatch
12 Burpees to Plate
9 Toes to Bar
-Rest 1:00-
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
12 Burpees to Plate
9 Toes to Bar
Finisher
8 SETS, :30 ON / :15 OFF
MOVT 1 – Elbow Plank KB Taps
MOVT 2 – Tuck Hold
*Alternating Movements for
total of 8 Sets.