South Park, Potrero Hill – CrossFit

250913 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

3 power snatches (55/75 lb)

3 box jump-overs (20/24 in)

6 power snatches

6 box jump-overs

9 power snatches

9 box jump-overs

– Add 3 reps to each movement until time expires.

– INTERMEDIATE –

AMRAP 12:

2 power snatches (55/75 lb)

2 box jump-overs (20/24 in)

4 power snatches

4 box jump-overs

6 power snatches

6 box jump-overs

– Add 2 reps to each movement until time expires.

– BEGINNER –

AMRAP 12:

2 DB power snatches (15/25 lb)

2 box step-overs (12/20 in)

4 DB power snatches

4 box step-overs

6 DB power snatches

6 box step-overs

– Add 2 reps to each movement until time expires.

– MASTERS 55+ –

AMRAP 12:

3 power snatches (55/75 lb)

3 box step-overs (20/24 in)

6 power snatches

6 box step-overs

9 power snatches

9 box step-overs

– Add 3 reps to each movement until time expires.

Skill Work (Checkmark)

Pre-workout skill

Every 2:00 x 5 rounds:

3 box jumps

– Use a taller box than the workout.

Stretching (Checkmark)

2 sets:

1:00 calf stretch/side (straight leg)

1:00 calf stretch/side (bent leg)

1:00 foam roll quads

1:00 foam roll hamstrings

Week Preview

Sun- Row and carries

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