2/14/20 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Mike from 9-11 am.

Warm-up

General Warm Up

2 Rounds

12 Empty Bar Muscle Snatches

12 Empty Bar OH Squats

:30 Ring Support or Bottom of Push Up Hold

Mobility

Doorway Stretch, :90/side

Strength

Power Snatch

:60 Max Reps at 75/55lbs 2:00 Rest

:60 Max Reps at 95/65lbs 2:00 Rest

:90 Max Reps at 115/75lbs 2:00 Rest

:90 Max Reps at 135/95lbs

Option 1: 65/45, 85/60, 105/70, 115/75

Option 2: 75/55, 95/65, 105/70, 125/80

21420 (AMRAP – Reps)

AMRAP 10 Minutes

20 Air Squats

2 Muscle Ups

20 OH Squats 45/35lbs

2 Muscle Ups

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