160420 Wednesday

CrossFit Hammermill – CrossFit

Dynamic Effort Anterior … Snatch Balance

WARM-UP

15:00 … Total

7:00 … GPP

3 Rounds:

3 TGU’s /side

3 One Arm Thrusters /side

6 OverHead Squats w/PVC

6:00 … Mobility Work

2:00 … Burgener Warm-up

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SPEED

@15:00 /15:00 … Snatch Balance

05:00 … Warm-up to 65%(OHSQ 1RM)

10:00 … 8 sets x 3 reps /0:40

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STRENGTH

@30:00 /10:00 … TGU Test

This is a personal test.

If you are able to do more than 30, then make a note to move up in weight next time.

10 minute TGU Test (AMRAP – Reps)

W/heaviest weight possible … 10 min, from the floor, alternate arms every rep … TGU!

SWEAT

@40:00 /15:00

05:00 Rest … Then

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Metcon (4 Rounds for reps)

Tabata

~ Sit-ups

~ Air Squats

Alternate movements each set.

8 sets of each at 0:20/0:10 timing.

SCORE:

The best and worst round of each movement.

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