4
Feb
wednesday
Basin CrossFit – CrossFit
Warm-up
20 minutes-
500 meter row/.5 mile bike
lunges x 10
squats x 10
toe touch x 10
kick x 10
pvc progressions
3 rds x 3 reps each empty barbell
muscle snatch
hang power snatch
overhead squat
spend remainder of time warming up snatches with weight.
Metcon
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#