CrossFit:
Power Snatch
10 Minutes to build to a heavy
Power Snatch
Double Date
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
Power Snatch
With a running clock, this is a 15:00 piece in full.
Minutes 0-5 - Primer (A)
Minutes 6-10 - Primer (B)
MInutes 11-15 - Power Snatch
Snatch Primer (A)
On the Minute x 5:
1 Halting Power Snatch
Snatch Primer (B)
On the Minute x 5:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
Snatch
On the Minute x 5:
1 Power Snatch, building to a heavy.
Double Date
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double-Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50's/35's)
21 Kipping Handstand Pushups
Synergy:
Squat Strength
12 Goblet Squats + 10 Walking Lunges
*4 Sets
Then,
I Can't Feel My Legs!
For Time:
20 Air Squats
50 Abmat Situps
30 Air Squats
40 Abmat Situps
40 Air Squats
30 Abmat Situps
50 Air Squats
20 Abmat Situps