12102019

9
Dec

12102019

Cycle 1, Retest Week, Day 2
Compare to https://www.furorcrossfit.com/11052019-2/

Warm-up
2 Rounds
Run 300m
10 Wall Squats (as close to the wall as possible)
10 Hand Release Push-ups
then, 2 Rounds
15 sec OH Squat Hold + 2 OH Squats 
30 sec Sumo Stretch Hold

Oly Lift
Snatch
Find 1 RM

Met-Con
12′ AMRAP
10 Dumbbell Front Squats
12/10 Calories on a Machine (12/8 on AAB) 
10 Toes to bar
Rx: 50/35#s
Fit+: 35/25#s, Knees to Elbows
Fit: Goblet Squats with KB, Sit-ups

Extra Work
Snatch Grip Push Press
3 x 5 @ 70%+ 1RM Snatch
Rest as needed