Week 5 day 1

Posted: October 1, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2 rounds of 4 push-ups, 6 ring rows, 8 air squats

2 sets with empty barbell: 5 power snatches + 5 OHS

Snatch pull + Snatch (1 x 2)

Snatch pull from floor + squat snatch. Work up in 12 minutes to a max in this complex
In 12 minutes work up to a max in the complex. (allowed one miss attempt, if it was a technique breakdown)

Metcon (AMRAP – Rounds)

15 Min AMRAP

Row 300 meters

15 Burpees over the rower

10 Alternating Kettlebell Clean + Jerk
If limited on rowers. run 300 meters and jump over a barbell instead of a rower

Chin up (3 x AMRAP)

under grip pull up
Supinated grip. This is to be performed strict. IF you can do more then 10 Strict pull-ups ad a vest

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