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Friday

October 24, 2014

DB Power Snatch

Warm-up
1000m row
Mobility
5 mins
2 x : Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Gymnastics
Strict Pull-ups (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min. AMRAP:
7 DB P Sn (each arm / 50lbs / 30lbs)
200 m Run

Rx Plus = 70lbs / 45lbs


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