3-29-17

CrossFit Sona – CrossFit

Warm-up

Basic warm-up #3 (No Measure)

Superman/Hollow Hold (alternate 3 sets of :30 each)

Bear Crawl down & back

Sideways Bear Crawl down & back

Frankenstein down & back

Arm Circles 8x each (big forward & back, small forward & back)

Walking Lunges down & back

PVC Pass throughs 8x each way

Weightlifting

HANG SNATCH (7 X 1 @ 80% 1RM, CLIMBING) (7 x 1)

HANG SNATCH (7 X 1 @ 80% 1RM, CLIMBING)

Every 2:30 Minutes for 7 Sets:

1 Hang Snatch @ 80% 1RM, Climbing

[Scale 1]:

1 Hang Snatch @ 80% 1RM, Across

[Scale 2]:

1 Hang Snatch @ Moderate Weight

Metcon (AMRAP – Rounds and Reps)

AFTER PARTY

METCON (AMRAP – ROUNDS AND REPS)

10 Minute AMRAP of:

10 Wall Balls (20/14)*

10 Hand Release Push-Ups

10 AB Mat Sit-Ups

[Scale 1]

Wall Ball (14/10)