CrossFit – Sat, Jun 17
Warm Up
<p>Crossover Symmetry Or Banded 7’s -into-<br />10:00 Amrap<br />45-second Row</p><p>5 Muscle Snatch (empty bar)</p><p>5 Push Press (empty bar)<br />5 Up Downs</p>
Movement prep/Workout prep
<p>With a partner:<br />3 sets:<br />5/4 Calorie Row (each)<br />2 Power Snatch (build across sets)<br />2 Shoulder to Overhead (build across sets)</p><p>2 Bar Facing Burpees</p>
Affiliate compete
The evil queen (Time)
<p>Teams of 2<br />150/120 Calorie Row<br />30 Power Snatch (155/105)<br />120/90 Calorie Row<br />60 Shoulder to Overhead (155/105) 90/70 Calorie Row<br />60 Bar Facing Burpees</p>
Freedom
The evil queen (Time)
<p>Teams of 2<br />120/90 Calorie Row<br />30 Power Snatch (135/95)<br />100/80 Calorie Row<br />45 Shoulder to Overhead (135/95) 80/65 Calorie Row<br />60 Bar Facing Burpees</p>
Independence
The evil queen (Time)
<p>Teams of 2<br />100/75 Calorie Row<br />30 Power Snatch (115/80)<br />80/65 Calorie Row<br />45 Shoulder to Overhead (115/80) 60/48 Calorie Row<br />60 Bar Facing Burpees</p>
Liberty
The evil queen (Time)
<p>Teams of 2<br />80/65 Calorie Row<br />30 Dumbbell Snatch (moderate) 60/48 Calorie Row<br />45 Dumbbell Push Press (light) 40/32 Calorie Row<br />60 Up Downs</p>
Mayhem Mini-Pump
<p>4 rounds:</p><p>10 Ring Pushups @ moderate weight RPE 7<br />10 Ring Row – Feet Elevated @ moderate weight RPE 7<br />10 Standing Tricep Extension w/ band @ moderate weight RPE 7 10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7</p><p>*Rest 3 minutes b/t rounds</p>
Add Comment