Verdant CrossFit, Verdant CrossFit North – CrossFit
Power Snatch (3 3 )
work to 2 sets of 3 above workout weight increasing weight
WoD1: Metcon (Time)
21-15-9
Snatch 95/65
Chest to Bar Pull-Up
8:00 Cut Off
WoD2: Metcon (Time)
3-6-12
Snatch 135/95
Bar Muscle-Up
rest 4:00 between WoDs
6:00 Cut Off
HOME: Metcon (AMRAP – Reps)
WARM UP
Line Drills
Lunge to hamstring
Cossack squats
High knees
Butt kickers
Playground skips
High skip
21 AMRAP
Run 400/200/100 meters
Max reps object bent over row
Each time you break a set of rows, complete a run.
From 0:00-7:00 run 400m
From 7:00-14:00 run 200m
From 14:00-21:00 run 100m
Score is number of rows completed.