CrossFit – Fri, Apr 18
Performance
Power Snatch (3 Reps every 1:15 x 5 Sets)
Fitness
Kettlebell Swing (10 Reps every 1:15 x 5 sets)
Performance
Metcon (AMRAP – Reps)
3 Sets:
AMRAPx4:00
1.2k Echo or 500m Row/Ski or 1k C2 Bike
20 Deadlifts (225/155)
Max Strict HSPU in remaining time
Rest 1:00
Fitness
Metcon (AMRAP – Reps)
3 Sets:
AMRAPx4:00
1.2k Echo or 500m Row/Ski or 1k C2 Bike
20 Deadlifts (225/155)
Max DB Strict Press (35/25)
Rest 1:00
Coach’s Notes: Not TNG reps. Drop and quick reset. Start around 70-75% of your 1RM and build to 8-9 RPE by the last set.