CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Do this before class:

100 Double Unders

Mobility: Shoulders, hips, lumbar

spine

Burgener warm up

3 Rounds:

3 Hang power snatch

3 Overhead squats

10 Reverse Single unders

Workout Of the Day

Squat Snatch

Metcon (6 Rounds for weight)

BARBELL COMPLEX

Every 2 minutes for 6 sets

1 Power + 1 Hang Full + 1 OHS @ 75% 1RM of Squat Snatch

All Rx. Record weight each round.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Double Unders

1 Power + 1 Hang Full Snatch + 1 OHS

3 Bar Facing Burpees

30 Double Unders

1 Power + 1 Hang Full Snatch + 1 OHS

6 Bar Facing Burpees

Etc…

* Every round increase 3 BFB

Rx 75/55

Rx+ 95/65

Scaled Version

Metcon (No Measure)

12 Min AMRAP

60 Single Unders

2 Hang Power + 1 OHS

3 Squat Thrust

60 Single Unders

2 Hang Power + 1 OHS

6 Squat Thrust

Etc…

* Every round increase 3 Squat Thrust