CrossFit – Tue, Apr 18

CrossFit Clout – CrossFit

Warm UP (No Measure)

2 Minute Row

15 Second Standing Calf Raises

15 Second Arm Circles

15 Second Knuckle Draggers

20 Second Single Unders

20 Second Bodyweight Good Mornings

20 Second Alternating Lunge

into…

Barbell Snatch Warmup

15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Behind the Neck Snatch Grip Press

15 Seconds Stiff Legged Snatch Grip Deadlift

15 Seconds Overhead Squat

Metcon (AMRAP – Reps)

AMRAP 4:

500/450 Meter Row

100 Double Unders

Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:

500/450 Meter Row

100 Double Unders

Max Power Snatches (95/65)

**score is total number of snatches

Rest 4 Minutes

AMRAP 4:

500/450 Meter Row

100 Double Unders

Max Power Snatches (115/85)

After Party (No Measure)

3 Sets Not For Time:

9 Barbell Romanian Deadlifts

15 RingDips

20 V UPs OR 10 GHD sit ups

Rest 2 Minutes Between Sets