November 1, 2016

CROSSFIT
Strength: Overhead squats 3-3-3-3-3

Conditioning: AMRAP x 12:00
Ascending AMRAP of:
2 Power Snatches 95/65
2 Pull-Ups
4 Power Snatches 95/65
4 Pull-Ups
*Increase by two reps after each completed round 2-2, 4-4, 6-6, 8-8

CROSSFIT 101
Conditioning: AMRAP x 3:00
“Holland’s Oldie, But Goodie”
5 Rounds
AMRAP x 3:00
3 Dumbbell Snatch – Right arm
3 Dumbbell Snatch – Left arm
6 Push-ups
9 Air Squats
*1 Minute Rest Between Rounds. Start each cycle from the beginning for five rounds. Choose load on dumbbell – go heavy!