CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
Snatch AMRAP x 3 MINUTES
5 Behind Neck Press
5 Shoulder Dislocations
5 Snatch High Pull
5 Power Snatch
Thruster AMRAP X 3 MINUTES
5 Front Squat
5 Strict Press
5 Push Press
5/5 Elbow Punches
C&J AMRAP X 3 MINUTES
5 Clean Deadlifts
5 Hang Power Clean
5 Push Press
5 Push Jerk
8 Mins – Build Weight for all movements
Partner Workout
Metcon (No Measure)
Benchmark Extravaganza:
In Pairs:
DOUBLE Randy
150 Power Snatches 35/25kg
10 Min Time Cap
5 Min Rest
TWIN Burping Fran 43/29kg
42-30-18
Thrusters
Burpees
10 Min Time Cap
5 Min Rest
BRACE Grace
60 Clean & Jerks 61/43kg
10 Min Time Cap
BREAK UP HOWEVER YOU WISH – THE WORKOUT MUST BE SPLIT EVENLY IN REPS
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 of Group Flow Stretching
1:00 of Rebound*
*Rebound is lying prone and still while slow nasal breathing.