/var/www/html/wp-content/themes/Divi/single.php 02142020 | Good For You CrossFit

WORKOUT   2/14/2020

STRENGTH
  • 2 reps Hang Power Snatch on the minute for 10 minutes

*Increase weight after 5 sets.

CONDITIONING

Start a 15 minute running clock

0:00-09:00-

  • 500m/400m Row
  • 10 Hang Power Snatches (M:125#/W:85#)
  • 15 Box Jump Overs (M:24″/20″)
  • 5 Hang Power Snatches

09:00-15:00-

  • 5 Hang Power Snatches (M:125#/W:85#)
  • 15 Box Jump Overs (M:24″/W:20″)
  • 10 Hang Power Snatches
  • 25/20 Calorie Ass Bike

Time cap for each piece is 6 minutes. Score a time for each piece.

CARDIO CROSSFIT

1- 7 minute running clock:

BUY IN: 500m/400m Row

AMRAP In remainder of time:

  • 28 Double Unders/56 Single Unders
  • 14 Alternating One Arm Dumbbell Snatches
  • 7 Box Jumps

Rest 3 minutes, then…REPEAT

2- 12 x [:30 Work + :30 Rest]

  1. Burpee Broad Jump + Back Pedal
  2. Russian Twists With Plate
  3. :15 Jumping Squat + :15 Air Squat