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CrossFit TW18 Staines 08/01/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 10 Minutes
8 Alt. Lunges w/ PVC Pass
8 Scap Pull-ups
8 Behind Neck Presses (empty bar)
10m Low Butt Bear Crawl Down and Back

With Barbell
7 Snatch Grip Deadlifts (Focus on initiating the lift by pushing the legs against the floor, driving up with the chest)
5 Dip, Drive, High Pull (Focus on keeping the bar close with elbows high and outside)
5 High Hang Muscle Snatch (Focus on aggressive hip drive with strong turnover)
5 High Hang Power Snatch (Focus on solid landing position, hold landing for 2s)
5 Above The Knee Power Snatch

Weightlifting

Hang Power Snatch (3 Snatch Deadlift + 3 Hang Power Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES
8 Hang Power Snatch 30/20 (Rx+40/30)
8 Pull-ups
8 Push Up

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