Rize Nation CrossFit – CrossFit
“Snatch Clinic”, this Saturday the 9th at 12 noon. Don’t miss it!
Move: Warm-up (No Measure)
15 air squats (hang out in the bottom on a couple of reps and work your ankles)
10 Good mornings into back squat w/empty barbell.
05 Back squats w/30%
10 Front leg crossovers
10 Scorpion crossovers
03 Back squats w/40%
Go time is on the 15th min.
1: Back Squat (1×3)
15 mins to build up to heaviest triple. (All sets in 3s)
Then, strip 30% from your bar and execute as many reps as possible in 1 set.
*Record your heaviest 3.
*In the notes, type the number of reps executed in the max effort set.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP – 15
05 Power snatches (135/95)
10 Back rack Stationary lunges
Scaled = 95/65
Extra: Metcon (Time)
– Conditioning – (optional)
3 rounds for time:
30/22 Cal bike
15 Deadlifts (155/105)
10 Burpees over the bar (bar facing)