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CrossFit 062314

23
Jun

CrossFit 062314

Cleveland – CrossFit DTF

CrossFit
1. 10 min AMRAP of:
5 OHS 115/80
7 Front-facing Burpee over bar
9 Kipping Pull-ups
– Post total reps.
(Push with a smooth, steady pace. 75-80% effort)

2. 500 meter Row for time. (Go all out! 100% effort)

2. Hang Squat Snatch 2,2,1,1 increase, 3×1 @ 80-85% of today’s best lift
– Not increasing to a 1RM. Simply working up to two sets of moderate to heavy doubles, then two sets of moderate to heavy singles. Then, use 80-85% from best lift and complete 3 quality singles. This isn’t about setting a PR; it’s about finding a good weight while completing a good lift (such as landing in a squat, no starfish or power snatches, keeping the bar close, etc).

Metcon (AMRAP – Reps)

10 min AMRAP of:
5 OHS 115/80
7 Front-facing Burpee over bar
9 Kipping Pull-ups

500m Row (Time)

Max Effort 500m Row

Hang Snatch (2,2,1,1 increase, 3×1 @ 80-85% of today’s best)