CrossFit:
Double Bubble
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Tempo Power Snatch
10 Sets:
1 Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.
Sets #1+2+3 - 60%
Sets #4+5+6 - 65%
Sets #7+8 - 70%
Sets #9+10 - 70-75%, based on feel.
On the 0:00
Double Bubble
AMRAP 15:
25 Double-Unders, 5 Power Snatches (135/95)
25 Double-Unders, 5 Bar Muscle-Ups
On the 20:00
Not for Score:
10:00 of Handstand Walk Practice
On the 40:00
Stamina Conditioning
On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping HSPU
Synergy:
Upper Case
5 Rounds For Time:
500m Row
15 Ring Rows
15 Hand Release Pushups
50 Single Unders