CrossFit Class 3/23

RXd

In Teams of 3 For Time

3 Rounds: 1 Person doing full Rounds at a time

8 Squat Snatches 135/95

6 Squat Snatches 155/115

4 Squat Snatches 175/135

2 Squat Snatches 190/150

**Teams get 1 Barbell and partners change weights while third athlete does entire ladder.

Intermediate

In Teams of 3 For Time

3 Rounds per athlete: 1 Person doing full Rounds at a time

8 Squat Snatches 95/65

6 Squat Snatches 115/85

4 Squat Snatches 135/95

2 Squat Snatches 155/105

*Teams get 1 Barbell and partners change weights while third athlete does entire ladder.  ..athletes may ride the bar down to the bottom or power snatch and overhead squat

Scaled

In Teams of 3 For Time

3 Rounds per athlete: 1 Person doing full Rounds at a time

8 Snatches 45/35

6 Snatches 65/45

4 Snatches 85/55

2 Snatches 95/65

*Teams get 1 Barbell and partners change weights while third athlete does entire ladder

Strength & Conditioning

3-4 Sets

5-7 Strict Press

5-7 Suitcase Deadlift

5-7 Supinated Grip Pull Ups

3-4 sets

5-7 Step Ups

5-7 3 way Shoulder Raise

20 each   V-Ups  Tuck Ups  Hollow Rocks

AMRAP in 9 Minutes

36 Double Unders

12 Russian Swings 32/24kg