Turn2CrossFit – CrossFit
Wear your Valentine’s Day Colors tomorrow!!
Warm-up
15 AAC or 20 Cal Row
1 Round Cindy
10 Muscle Snatch
10 OHS 45/35
Hang Power Snatch (5 X 3 @ 65-70%)
Perform each set at the 90sec mark.
*Do NOT fail at this. Keep the loads manageable. Work for technique if necessary.
Metcon (AMRAP – Reps)
8 min AMRAP
3, 3… 6, 6… 9, 9…
Power Snatch 75/55
Lateral Burpee over Bar
RX+ – 95/65
Rest 4 mins
Treat each of these metcons like Open Style workouts. Fully recover and get after the next one. The RX+ is not supposed to be done if your snatch isn’t VERY proficient!!
See a coach if you’re not sure.
“Leave your Ego at the Door”
Metcon (AMRAP – Reps)
6 min AMRAP
3, 3… 6, 6… 9, 9…
Power Snatch 75/55
Lateral Burpee over Bar
RX+ – 95/65
Rest 3 mins
Metcon (AMRAP – Reps)
4 min AMRAP
3, 3… 6, 6… 9, 9…
Power Snatch 75/55
Lateral Burpee over Bar
RX+ – 95/65