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02/18/2020

18
Feb

02/18/2020

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

1 Length Walking Groiners/Twist

1 Length Waiter Walk/Arm

20-30s Handstand Hold Or High Plank

Weightlifting

Power Snatch+Overhead Squat (12×2(1+1))

12 Minute EMOM

Increase or maintain weight throughout each set.

Perform a Hang Power Snatch+Overhead Squat if the movement is new to you.

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM (4 Rounds):

Minute 1-15 H.S.P.U

Minute 2- 30 Double-Unders+6 Thrusters 115/85

Minute 3-15 Russian KB Swings 32/24

Minute 4-10-12 Burpees To a 6″ Target
1 Rounds = 78 Reps

Modify reps and/or weight to keep work manageable and within the minute.