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Gut Check

June 8, 2019 | No Comments

Crossfit 23 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Min Bike or Row

3 Sets, with the first being with an

empty barbell:

5 Muscle Snatches – Video

5 Snatch Grip Push Jerks – Video

Free to increase slightly for rounds two and three.

Weightlifting

Power Snatch

Power Snatch

5 Sets of 1

Set #1 – 74% of 1RM Power Snatch

Set #2 – 77%

Sets #3+4+5 – 80%

Aiming for three heavy singles today, limited to 80%

WOD

Metcon (Time)

Teams of 3, with a 25:00 Time Cap:

200/140 Calorie Assault Bike

… Directly into:

3 Rounds:

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches

Round 1 Barbell – 95/65

Round 2 Barbell – 115/85

Round 3 Barbell – 135/95

Metcon (Time)

Individua

lFor Time:

75/50 Calorie Assault Bike

… Directly into:

21-18-15:

Toes to Bar

Box Jump Overs

Power Snatches*

Round 1 Barbell – 95/65

Round 2 Barbell – 115/85

Round 3 Barbell – 135/95





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