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CrossFit — August 19, 2021

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2021.08.19

Warm-up
:30 HS hold
10 air squats
10 alt. lunges w/ twist
1 rope walk up

coach-led snatch warm up

Metcon
15:00 alt. E:90MOM
A) 1 hang power snatch + 1 hang squat snatch
B) rope climb

record your weight for the snatch complex below. don’t go above 85ish% of your 1 rep, but still increase weight across the 5 sets. make them beautiful!!
Power Snatch + Hang Squat Snatch + Squat Snatch (5 x 1)
record your heaviest weight here.
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
8 alt. rev. lunges* (75/55)
6 squats**
4 HRPU
2 burpee pull ups

A+ 95/65
Masters 60+ altnerate between front rack and back rack each round, 55/35, and burpee ring rows
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
8 alt. rev. lunges* (115/85)
6 squats**
4 HSPU
2 rope climbs

*round 1: back rack
round 2: front rack
round 3: overhead
**round 1: back squat
round 2: front squat
round 3: overhead squat

CORE ACCESSORY
3-4 RFQ:
:30 hanging tuck hold*
50′ SA bottom-up KB walking lunge / arm**
15 glute bridges w/:03 pause @ top
*try and hold a strong hollow while doing this
**stay light