11/07/2018

Storm King – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12

200m Row

3 Muscle Snatches from the hip

3 Behind the neck Snatch Grip Presses

3 Snatch Drops (5 second pause on last one)

3 Sots Press

..then add moderate weight

3 Power Snatches from the hip

3 Full Snatches from the hip

:30 Pigeon

Weightlifting

Snatch

Option One:

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 rep @ 75-90%

Clean

Option Two:

Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Clean x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Clean x 1 rep @ 75-90%

Metcon

Snatch and Cleans are FULL Squats

SK: Metcon (Time)

Storm King – Competitor

Row 40 Calories

30 Toes to Bar

20 Snatches (135/95 lbs)

PP: Metcon (Time)

Pyramid Peak – Performance

Row 40 Calories

30 Toes to Bar

20 Snatches (115/75 lbs)

SR: Metcon (Time)

Spruce Railroad – Fitness

Row 40 Calories

30 V- Ups

20 Cleans (115/75 lbs)

Leave a Reply

Your email address will not be published. Required fields are marked *