West End Friday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 6:00 AMRAP 10 Glute Bridges 3 Inchworm to Double Push Up 4 Deadlifts (empty bar) 20 Single Unders 4 PVC Muscle Snatch 4 PVC Overhead Squats -into- Teaching Focus (Deadlift) Workout Prep: 3 sets 1 Wall Walk 10 Double Unders 3 Snatches (Build in weight, not above 3rd weight) Rest :45 Every 2 mins for 8 mins: Deadlifts 3 Deadlifts, 65% 1RM Every 2 mins for 8 mins. 23.3 Rx'd - CrossFit Games Open Starting with a 6 min time cap, complete as many reps as possible of: 5 Wall Walks 50 Double Unders 15 Snatches, 95/65 lbs 5 Wall Walks 50 Double Unders 12 Snatches, 135/95 lbs If completed before the 6 min time cap, add 3 mins and complete: 20 Strict Handstand Push-ups 50 Double Unders 9 Snatches, 185/125 lbs If completed before the 9 min time cap, add 3 mins and complete: 20 Strict Handstand Push-ups 50 Double Unders 6 Snatches, 225/155 lbs Athlete Instructions KG conv: wt1 42.5/30 wt2 60/42.5 wt3 85/57.5 wt4 102.5/70