• CFA072417

    CrossFit Altius – CrossFit

    Warm-up

    3 mins of jump rope work. Work singles or doubles

    2 rds:

    Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″)

    Hang Snatch (5×1)

    -Use work up method:

    Find your heaviest “”””perfect”””” single. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.”””

    Metcon (Time)

    For time:

    10 Dumbbell Thrusters, 50/35 lbs

    50 Double Unders

    8 Dumbbell Thrusters, 50/35 lbs

    40 Double Unders

    6 Dumbbell Thrusters, 50/35 lbs

    30 Double Unders

    4 Dumbbell Thrusters, 50/35 lbs

    20 Double Unders

    2 Dumbbell Thrusters, 50/35 lbs

    10 Double Unders
    Goal: 10 min or less

    *scale for DU is double singles

    Cool Down

    Easy Row/Ride/Walk 3-5 min

    OH Weighted Abmat Sit Up

    3 x 15