Main - CrossFit Warm-up Warm-up (No Measure) Full Upper Body Prep Half of Lower Body Prep [Coaches choice] 10 sec Hollow Hold 10 Hollow Rocks 10 V-ups 10 sec Hanging Hollow Hold 5 HLR 5 TTB Snatch Prep with Snatch Balance Weightlifting Power Snatch + Hang Snatch + Snatch (OT2M: Heaviest) Can drop and reset between Hang Snatch and Snatch if you wish. Straight after Snatch set perform a midline movement for the remainder of the minute you are on. TTB, HLR, Hanging Hollow Hold, V-ups, Hollow Rocks or Hollow Hold. Rest the other minute. Metcon Metcon (AMRAP - Rounds and Reps) 10min AMRAP of: 30 Double Unders [or Lateral Hops across DB] 10 Dumbbell Snatch 30/20kg *Rx+ is 35/25kg After: Everyone to rest 1minute then Sit in the Bottom of their Squat for 1 minute [use a wall if necessary for balance] to deload tight calves, hamstrings and back. Optional Extras after this is 3min Airbike Metcon (Calories) 3 minute Airbike Challenge is 21/18+ cals Metcon (Time) Regionals Team, perform. 3 rounds for time of: 250m Row 15 Pull-ups 10 Full Snatch 52.5/35kg -Cashout- 250m Row Regional athletes choice of which Metcon first but do both, thanks. See if you can strategise and execute a sub 10min time on this. See how far under you can go.
Posted on: Sun, 13 Apr 2014 13:32:13 +0000
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