TUESDAY

ANNOUNCEMENT: Coach Mike V will be in Italy competing (Yay!!!) so Shred will be cancelled this Sunday at 7 and 8. Regular CrossFit classes will be open at 9 and 10.

STRENGTH:

2 Position snatch (hang position, floor)

3/3/3/3/3

METCON:

“PRIME TIME”

OPEN
AMRAP 12 minutes:
3 Chest-to-bar Pull ups

3 Power Snatch 115#(75#)
6 Chest-to-bar Pull ups

6 Power Snatch 115#(75#)
9 Chest-to-bar Pull ups
9 Power Snatch 115#(75#)

12 Chest-to-bar Pull ups

12 Power Snatch 115#(75#)

15
 etc… INCREASE BY 3’S

PERFORMANCE

AMRAP 12 minutes:
3 Pull ups

3 Power Snatch 115#(75#)
6 Pull ups

6 Power Snatch 115#(75#)
9 Pull ups
9 Power Snatch 115#(75#)

12 Pull ups

12 Power Snatch 115#(75#)

15
 etc… INCREASE BY 3’S

FITNESS

AMRAP 12 minutes:
3 Ring Rows

3 Power Snatch 85#/(45#)
6 Ring Rows

6 Power Snatch 85#(45#)
9 Ring Rows
9 Power Snatch 85#(45#)

12 Ring Rows

12 Power Snatch 85#(45#)

15
 etc… INCREASE BY 3’S

COREWORK:

3 sets

15 Russian twists (R+L = 1)

15 reverse crunches