CrossFit | 09.25.2020
Warm-up
Warm-up
4 minute AMRAP
Burpees
Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
Complete 5 rounds for time
20 Dumbbell Snatches 50/35
20 Box Step Ups 24/20 50/35
Complete 5 rounds for time
20 Dumbbell Snatches 50/35
20 Box Step Ups 24/20 50/35
B) Minimal Equipment
Complete 5 rounds for time
20 DB or KB Snatches
20 Step Ups
C) Bodyweight
Complete 5 rounds for time
20 Vertical Jumps
20 Step Ups
Choose a weight for the snatch that will allow you to move consistently throughout. Choose a standard for the weighted box step up that will allow you to move consistently throughout.
Extra Credit
Metcon
3 sets
15 Good Mornings 45/35
15 V-Ups
15 Good Mornings 45/35
15 V-Ups
Supplemental Programming
Weightlifting
Shoulder Press (7)
Build up to a heavy set of 7 reps
Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells
Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon
Muscle Up Practice
