WU.
With an empty bar or PVC
3 Hang Snatch High Pulls
3 Hang power snatches
3 Snatch Balance
3 Sotts Presses
3 Snatches (mid-shin)
x 3
CFCI CrossFit Games Event #4 (10:00)
Find a 1RM Snatch. (Power or full OK)
10:00 time limit
CFCI CrossFit Games Event #5
BYE-BYECOUPLET 2
12-9-6
Snatches (Power OK)
Bar muscle-ups
Rx= 135/85, Scaled = 75/55, Pull ups
Cap: 10:00
Rest 5:00
CFCI CrossFit Games Event #6
BYE-BYECOUPLET 1
21-15-9
Snatches (Power OK)
C2B
Rx = 85/55, scaled = 45/35, Chest-to-Ring Ring Rows
Cap: 10:00
Record times for both events. If you did not finish within the cap your score will be total reps.
Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs
*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
Almost done…
We just sent you an email. Please click the link in the email to confirm your subscription!