Friday

18
Sep

Friday

Cypress CrossFit Club – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners + Torso Twist

5 Inch Worms + Push-Up

Into…

3 ROUNDS

3 Snatch Grip Deadlift

3 Snatch Grip Hang High-Pulls

3 Snatch Grip Hang Muscle Snatch

3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Power Snatch (135/95)|(95/65)

6 Bar Muscle-Ups

Rest 2 minutes then go directly into a 2k row/6k bike (this part is not scored)

Scale muscle ups to box muscle ups or strict pull ups+ strict push ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

Complete 3 rds of

15-20 heavy banded pull downs

10-15 barbell curls