Saturday 8/11/18

11
Aug

Saturday 8/11/18

Oak City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

P1) Row 250 m

P2) Every 10 m their partner rows, perform 1 Air Squat

Switch

P1) Row 250 m

P2) Bike for calories

Switch

P1) Row 250 m

P2) Every 10 m their partner rows, perform 1 Sit-up

Switch

P1) Row 250 m

P2) Bike for calories

Switch

Workout Prep

Warm-up (No Measure)

Clean Complex

Pause Power Clean-Pause Squat Clean-Squat Clean

3-5 Sets with empty barbell

3-5 sets with 10-20 lb. (each side)

1×5 Power Snatch

1×5 Squat Clean

Metcon

Metcon (4 Rounds for reps)

AMRAP in 8 Minutes

Row for Calories

AMRAP in 8 Minutes

Power Snatches 95/65

*Barbell cannot touch the ground when switching

AMRAP in 8 Minutes

Assault Bike for Calories

AMRAP in 8 Minutes

Squat Cleans 95/65

*Barbell cannot touch the ground when switching.