Monday 1/22/18

21
Jan

Monday 1/22/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Mariachi Monday (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)
In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

EXTRA CREDIT

Metcon (No Measure)

1. Snatch Primer

On the :90 Seconds x 3 Rounds

3 Overhead Squats

1 Hang Squat Snatch

1 Squat Snatch

Performed at 40%

2. Snatch

1 Low Hang Squat Snatch + 1 Squat Snatch

3×2 @ 72%

2×2 @ 77%

2×2 @ 82%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.