Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS
:20 Singles → Fast Singles → Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank

2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 OHS
10 Alt Cossack Squat (back rack optional)
5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Hang Snatch (E2MOM x 10 MINUTES)

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES
1 Hang Squat Snatch 35/25 (Rx+50/35)
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch 35/25 (Rx+50/35)
3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

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