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102213 CrossFit

22
Oct

102213 CrossFit

Main – CrossFit

Squat Snatch (20-minutes to work up to heaviest set of 1)

No more than 20-minutes allowed. Don’t waste time.

Metcon (Time)

Games/Regionals = 80%
Open = 75%
Throwdown = 70%

8-min AMRAP of:
2 Snatch – using 80% of today’s 1RM
2 HSPU – regional standards
4 Snatch
4 HSPU
6 Snatch
6 HSPU
… continue snatch/hspu ladder until 8 min expires.

Metcon (Time)

** This is extra credit. 90% of athletes will not need to add this workout to today’s curriculum.

** If you don’t have double-unders, use this time to focus on the skill of the double-under.

** 6-min time cap.
21-15-9 for time.
Push Press 135/95
2x Double-unders