CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)

5 Inchworms

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in Quarter Squat

5 Sots Press

5 Back Squats

5/5 Cossack Squats (Barbell in Back Rack Optional)

Strength

Power Snatch (3×5)

Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

Endurance

Metcon (AMRAP – Reps)

2 Rounds

STATION 1

5:00 AMRAP

50 Sit-ups

25 Burpees

STATION 2

3:00 Recovery Bike @ Moderate Pace

STATION 3

5:00 AMRAP

50 Burpees

25 Sit-ups

STATION 4

3:00 Recovery Bike @ Moderate Pace
Score Reps and Cals