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1/28/18

27
Jan

1/28/18

CrossFit Village Berwyn, Philly HIIT Squad – CrossFit

Warm-up

2 rounds

row 10 cal (not super hard – just to get loose)

10 KB swings

10 air squats

2 rounds

5 snatch pulls (empty bar)

5 power snatches (empty bar)

5 squat snatches (empty bar)

1 round

5 snatch pulls (half workout weight)

5 power snatches (half workout weight)

5 squat snatches (half workout weight)

then work up to workout weight to get ready for squat snatches

Metcon (AMRAP – Reps)

As many reps as possible of squat snatches in 5 mins

RX = 155/105#

Scale 1 = can do GTOH instead (power snatch, power clean+push press or push jerk)

115/65#

Scale 2 = can do GTOH

75/45#

Snatch

Metcon (Time)

Row 50 cal

rest 2 mins

Row 40 cal

rest 1.5 mins

Row 30 cal

rest 1 min

row 20 cal

rest 30 secs

row 10 cal
score is total time to row including rest

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