Workout of the Day 18 Apr 2017

Workout of the Day 18 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

Complementing the longer workouts of both Saturday and Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results.

“Crowbar” (AMRAP – Rounds and Reps)

“Crowbar”

AMRAP 4:

18 Power Snatch (95/65)

18 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

15 Power Snatch (115/80)

15 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

12 Power Snatch (135/95)

12 Burpee Pull-ups

Max Calorie Row

Mobility

Banded Hamstring

Couch

Lateral Opener

Competitor Accessory Work

1. Snatch

5×3 (70% – singles)

2. Back Squat

5×3 (75% of 1RM)

3. Gymnastics Complex

4×4

Strict Pull-Ups

Kipping Pull-Ups

Bar MU

-rest 2:00 b/t sets

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