190419

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Shoulder Press

Warm up and find a heavy set of 5

Hang Power Clean

Find a ‘heavy’ double for the day.

This does not mean go for a 1RM.

We are looking for fast and snappy movements.

The key is positions and SPEED!

Metcon

Catch Me if You Can (Time)

AMRAP 3

20 Cal row

20 DB Push Press

20 Box jump overs

20 Pull Ups

20 Double DB Snatch

Rest 2:00

AMRAP 5

20 Cal Row

20 DB Push Press

20 Box Jump Overs

20 Pull Ups

20 Double DB Snatch

Rest 3:00

FOR TIME

20 Cal Row

20 DB Push Press

20 Box Jump Over

20 Pull Ups

20 Double DB Snatch

Fitness/Perfromance- 35/20-15#s

*Performance- CTB pull ups

**Your goal should be to try and complete at least one round on the first two AMRAPs. Each rep under one round not completed is added as extra seconds on final time

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