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!
OKSubscriptions powered by Strikingly