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CrossFit TW18 Staines 23/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 On Bike or Row, Gradually increasing effort
Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)
7 DBL DB Snatch
5 Scap Pull-ups
7 DB Up-Downs
5 Shoulder Driven Kips
7 DB Up-Down to OH (as you come up snatch DB from ground to OH)
5 Pull-ups or 5 Ring Rows

Skill

Warm-up (No Measure)

Skill Prep for Workout

Ring Row – Pull Up – BMU
DB Snatch – Switch
DB Burpee
DB Devil Press

Workout

Metcon (AMRAP – Rounds and Reps)

WZA ONLINE QUALIFIER
Week 1

AMRAP x 16 MINUTES
40 Alt. DB Snatch 22.5/15
40 Pull-ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Press
20 Bar Muscle Up
Alternate Version…

AMRAP x 16 MINUTES
40 Alt DB Snatches 15/7.5
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups

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