Wednesday 210203

Boise CrossFit – CrossFit

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Prep

Warm-up (No Measure)

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements.

Then…

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Power Snatch x 2 reps @ 75% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here