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11.12.19

11
Nov

11.12.19

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Complete the following:

2 Rounds:

10 Air Squats

10 PVC Pass Throughs

2 Rounds:

5 Barbell Snatch Grip Deadlift

5 Barbell High Hang Power Snatches

-then-

10 Hang Power Snatches from below the knee

Weightlifting

Take 20 minutes to build. At least 8 sets to get there!

Power Snatch (Build to a Heavy Single)

Metcon

Metcon (AMRAP – Reps)

Complete 2 rounds of the following for total reps:

1:00 of Push-ups

-Rest 1:00-

1:00 Bent-over barbell rows

-Rest 1:00-

1:00 Hand-stand push-ups

-Rest 1:00-

1:00 Deadlifts

-Rest 1:00-

Rx: 95/65#

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