Monday 02082021
- crossfitquispamsis
- Feb 7, 2021
- 1 min read
Warmup
Overhead Squat Complex
5 Sets:
1 Tempo Overhead Squat (5 Seconds Down)
2 Overhead Squats
Snatch Technique - Part A
3 Sets:
2 Halting Low-Hang Snatch Pulls
Halt #1 - 2 Seconds at Shin (But Not Floor)
Halt #2 - 2 Seconds at Knee
Halt #3 - 2 Seconds at Pockets
Snatch Technique - Part B
3 Sets:
2 Low-Hang Muscle Snatches
2 Overhead Squats
2 Low-Hang Squat Snatches
Low-Hang Snatch
EMOM x9
Minute 1 - 1 Low-Hang Squat Snatch
Minute 2 - 1 Low-Hang Squat Snatch
Minute 3 - 1 Low-Hang Squat Snatch
"Freedom Sauce"
AMRAP 3:
21 OHS 95 / 65 lb
21 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS 115 / 85 lb
18 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS 135 / 95 lb
15 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS 155 / 105 lb
12 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Monday
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