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Friday

CrossFit Staines – Open Gym

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats
10 Cossack Squats
5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups

(Score is Rounds + Reps)

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