210103

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.