Power Snatch (1 Rep Max)
15 Min AMRAP:
5 Snatches 155/105
3 Rounds of “Cindy”
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
6 Rounds: (all with a weight overhead)
10 Turkish Sit Up
10 Weighted Hollow Rocks
10 Leg Lifts
Double Kettlebell Complex:
3 Hang Cleans
5 Front Squats
7 SOH
Build to a heavy complex for you today THEN perform 5 sets at that weight.
10 Rounds:
10 Kettlebell Swings 50/35
10 HSPU
Can you go unbroken?
3 Rounds:
20 Weighted Side Bends (each side)
20s Flutter Kicks
20s Scissor Kicks
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 mins then immediately into:
21-15-9
Thrusters 135/95
C2B Pull Ups
Happy Birthday to Marty’s favorite..Sara Baker 🙂
Overhead Complex
2 Push Presses + 1 Spilt Jerk
4 Rounds:
7 Shoulder to Overhead 155/105
17 Burpees to a target
92 DU
3 Rounds:
20sec Hollow Hold (use a band if you are in the gym)
15 Hollow Hold Lat Pulls (can use a weight at home)
10 V Sits
CrossFit Wig Wag 