MONDAY CROSSFIT 02/18/19
SPORT:
A. Back Squat (5 x 3 @ 88%)
B. AMRAP x 5 minutes
6 Hang Power Snatch
8 burpees over the bar
rest 2 minutes
AMRAP x 5 minutes
8 Front Rack Lunges, total
6 floor wipers, each side
floor wipers-
scoring
r1 = total reps for amrap # 1
r2 = total reps for amrap #2
95#/65#
RX+
115#/85#
GRIND:
A. Box Squat (5 x 4, heavier than last week)
use a box or bench. stack plates to adjust height as needed.
B. AMRAP x 5 minutes
12 DB hang power snatch, 6 ea.
8 lateral burpees over the DB
rest 2 minutes
AMRAP x 5 minutes
10 DB lunges, total
10 ab- mat DB weighted sit-ups
goblet lunge
sit-ups variations-
choose 1:
single arm db sit-ups-
db overhead sit-up-
db weighted sit-up-
