Mardi 09/06/2020
At CrossFit Wavre
At Home
A. Presentation and Warm up
10min
B. Strength / Skill
4 x 12 Front Rack Reverse Lunges / leg
1 set every 3min
C. Metcon
AMRAP 4min
10 Pull Ups
8 Front Squats
6 Power Snatches
2min rest
AMRAP 4min
6 Power Snatches
8 Front Squat
10 Pull Ups
D. Finisher
2 Sets for Quality
20/15sec OHS hold in bottom of squat
10 Sotts Presses
to be done with Empty Barbell or PVC
Metcon
AMRAP 4min
10 Dble KB/DB Bent over or 5 Table pull-ups
8 1 arm Front Rack Squats (4/4)
6 1 arm Power Snatches (3/3)
2min rest
AMRAP 4min
10 Dble KB/DB Bent over or 5 Table pull-ups
8 1 arm Front Rack Squats (4/4)
6 1 arm Power Snatches (3/3)
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