COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

increase weight each round

x5 muscle snatches

(work on straight bar path and fast elbows)

x5 paused overhead squats

(work on bar staying over heels)

x5 tall snatches

(work on speed under the bar and strong over head position)

Strength

Hang snatch + snatch

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees

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