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)