CrossFit TW18 – CrossFit
Warm-up
2min Bike / Row
Toomey Warm-Up
5 Inch worms
5 Behind the-neck snatch grip presses
5 Behind the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell in back rack
10 Ninja squats (5 on each side) with barbell in back rack
Burgener Warm-up
5 Down/Up
5 Scarecrow
5 Muscle Snatch
5 Snatch Drops (1/2)
5 Snatch Drops (full)
Weightlifting
Hang Snatch (15min EMOM – 2 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
40 DUs
10 Power Snatch
8 Box Jump Overs (20″)
– Rest 2:00-
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
40 DUs
8 Power Snatch
6 Box Jump Overs (24″)