7th Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 6 (No Measure)

In a pair:

Run 400m with 9/6kg wall ball

THEN

2 rounds each (alternating between partner, one round at a time)

Row 10 cals

10 pushups

Warm-up

Snatch barbell warm-up (No Measure)

High hang snatch

Above the knee hang snatch

Below the knee hang snatch

Snatch from ground

Weightlifting

Snatch (5-5-5-5-5-5)

Focus on tech for first three sets with light load. Adjust weight for final three to establish a 5RM.

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#