Strength – Squat Snatch (1RM)
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Strength – Clean and Jerk (1RM)
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Strength – Back Squat (6×1)
Back Squat for load:
– Build to a heavy single for the day in 6 working sets
* rest 60 seconds between sets *
Workout – Metcon (AMRAP – Rounds)
AMRAP 5 Minutes
16 Toes to bar
12 Alternating Dumbbell squat snatches (50/35)
– Rest 5 Minutes-
AMRAP 5 Minutes
48 Double unders
6 Bar muscle-ups
-Rest 5 Minutes-
AMRAP 5 Minutes
12/9 Calorie Bike or 14/11 Calorie Row
12 Deadlifts (225/155)
TARGET SCORE
Target number of Reps each set:
Set 1: 60+
Set 2: 130+
Set 3: 60+
Minimum number reps before scaling:
Set 1: 30
Set 2: 80
Set 3: 30
Scaling Option
AMRAP 5 Minutes
16 Sit Ups
12 Alternating Hang Dumbbell Snatch (Light Weight)
-Rest 5 Minutes-
AMRAP 5 Minutes
48 Single unders
6 Jumping Chest to Bar
-Rest 5 Minutes-
AMRAP 5 Minutes
10/8 Calorie Row
10 Kettle Sumo Deadlifts (moderate)
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