South Park, Potrero Hill – CrossFit

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251013 (Time)

-RX-

3 rounds for time:

25 power snatches (55/75 lb)

50 double-unders

15 chest-to-bar pull-ups

– INTERMEDIATE –

3 rounds for time:

25 power snatches (45/55 lb)

25 double-unders

10 pull-ups

– BEGINNER –

3 rounds for time:

15 hang power snatches (35/45 lb)

50 single-unders

10 ring rows

– MASTERS 55+ –

3 rounds for time:

25 power snatches (45/55 lb)

25 double-unders

10 pull-ups

Skill Work (Checkmark)

Pre-workout skill

1 set:

1:00 single-unders

1:00 rest

1:00 running-step single-unders

1:00 rest

1:00 double-unders

Stretching (Checkmark)

Accumulate:

1:00 foam roll calves

1:00 foam roll upper back

1:00 foam roll lats

Week Preview

Tues- Bench press/ front rack carry

Wed- 2k row test/ 1 min max bike test

Thurs- Knees to elbows/ OHS (short)

Fri- Heavy DL/ Run/ Wall walks (long)

Sat- situp/ lunge/ HS drills

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