April 17, 2019

CROSSFIT
Strength
Snatch Pull (3X3 w/ 6 Second Eccentric @ 95%)
Weightlifting
Snatch (12 Minute EMOM X 1 @ 75%)
Conditioning
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

SWEAT
Gymnastics
Handstand Hold with Support (2 X Max Seconds)
Hold a handstand against the wall for as long as possible.
Metcon
Double Dipper (Time)
60 Wall Balls (20/14)
50 Walking Lunges w/Wall Ball
40 Box Dips (Straight Leg @ Box Jump Height)
30 Box Jumps (24/20)
20 Kettlebell Swings (53/35)
10 Single Leg Kettlebell RDLs (Each Leg @ KB Swing weight)

YOUTH WEIGHTLIFTING
Snatch Pull (4X3)
Snatch (3X4)
Finisher
Back Extension (GHD) (2 X Max Reps)