CrossFit Rx – CrossFit
Announcement
Happy Birthday Andy Labanauskas!!
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine
-into-
3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
– into –
Work up to Snatch weight
Warm-up
Warm-up (No Measure)
**2. Workout Prep**
2 sets each (1:1 with a partner)
15-second Row (workout Pace)
2 Squat Snatch
Workout
Metcon (Time)
WALTER PAYTON
7 Sets (each)
300/250m Row
7 Squat Snatch (135/95)
-Partner 1 complete full rounds before switching with Partner 2-
TARGET SCORE
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Scaling Option
7 Sets (each)
200/175m Row
7 Power Snatch (light) or Power Clean
(Partner 1 complete full rounds before switching with Partner 2)
Metcon (Time)
WALTER PAYTON
7 Sets (each)
300/250m Row
7 Squat Snatch (135/95)
-Partner 1 complete full rounds before switching with Partner 2-
TARGET SCORE
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Scaling Option
7 Sets (each)
200/175m Row
7 Power Snatch (light) or Power Clean
(Partner 1 complete full rounds before switching with Partner 2)