CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Plate hops + Burpees to plate

Mobility: Shoulders, hips

Burgener Warm-up

– Down and Up

– Elbows High

– Hang Muscle Snatch

– Hang Power Snatch

– Hang Squat Snatch

Workout Of the Day

Power Snatch

Every 1:30 minutes for 8 sets

1 Power Snatch

1 Hang Squat Snatch

* Increasing weight

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

Rd 1:

3 Overhead Squats

3 Bar Facing Burpees

30 Double Unders

Rd 2:

6 Overhead Squats

6 Bar Facing Burpees

30 Double Unders

Rd 3:

9 Overhead Squats

9 Bar Facing Burpees

30 Double Unders

Etc …

Rx 75/55

Rx+ 95/65

Scaled Version

Metcon (No Measure)

8 Min AMRAP

Rd 1:

3 Overhead Squats

3 Burpees

30 Single Unders

Rd 2:

6 Overhead Squats

6 Burpees

30 Single Unders

Rd 3:

9 Overhead Squats

9 Burpees

30 Single Unders

Etc …

* Lower weights