17
Feb
METCON (AMRAP – ROUNDS AND REPS)
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
Snatch Complex – high hang snatch + hang snatch + snatch (1 x 1)
15 minutes to find a 1 rep MAX of the complex:
1 high hang snatch (pos 1) +
1 hang snatch (pos 2) +
1 snatch (pos 3)
bar does not leave the hands throughout the complex
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON (AMRAP – ROUNDS AND REPS)
8 Minute AMRAP of:
1 Rope Climb (15′)
6 Alternating Pistols
12 Dumbbell Ground to Overhead (70/50)
[Scale 1]:
8 Minute AMRAP of:
5 Rope Get-Ups
6 Alternating Lunges
12 Dumbbell Ground to Overhead (35/20)