CrossFit – Fri, Jul 26
Warm-up
<p>Banded 7’s</p><p>-into-</p><p>AMRAP 8</p><p>30 seconds jump rope</p><p>5 snatch deadlifts</p><p>4 muscle snatches </p><p>3 high hang power snatch</p><p>2 power snatch</p><p> </p><p>***for all BB lifts start with PVC and move to barbell</p>
Strength
Power Snatch (Every 2 minutes for 6 sets
6 power snatches
6 power snatches
**weight should be less than 50% 1RM
Complete in singles
Same weight across for all 6 sets )
Movement prep/Workout prep
<p>1 set</p><p>10 double unders</p><p>4 pull-ups</p><p>2 deficit pushups </p>
Freedom
XXXIII Olympiad (AMRAP – Rounds and Reps)
<p>10:00 AMRAP</p><p>50 Double Unders</p><p>10 Pull Ups</p><p>10 Deficit Push Ups (4"/2")</p>
Independence
XXXIII Olympiad (AMRAP – Rounds and Reps)
<p>10:00 AMRAP</p><p>35 Double Unders</p><p>8 Pull Ups</p><p>8 Push Ups</p>
Liberty
XXXIII Olympiad (AMRAP – Rounds and Reps)
<p>10:00 AMRAP</p><p>50 Single Unders</p><p>10 Ring Rows</p><p>10 Bar Push Ups</p>
Target time
<p>Target number of Rounds: 4.5 Rounds +</p><p>Minimum number of Rounds before scaling: 3 rounds</p>
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