Friday

21
Jul

Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (8 MIN CAP)

:30 Single Unders

20 Piked Shoulder Taps

10 PVC Pass Thrus

10 Barbell Strict Press

10 Snatch Grip Deadlift

INTO…

2 ROUNDS

:30 High Jump Single Unders or Doubles

20 Piked Shoulder Taps

10 PVC Around the Worlds

8 Barbell Push Press w/ :02 Pause in Dip

10 Hang Muscle Snatch

Workout

“MYMC 22.2, Part 1” (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (95/65)|(65/45)

8 Push Press

24 Double Unders

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

-Rest 2:00 b/t Part 1 & Part 2-

Workout

“MYMC 22.2, Part 2” (Weight)

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)
NOTE: New Benchmark.

Workout

“MYMC 22.2 ADJUSTED, Part 1” (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (65/45)|(45/35)

8 Push Press

50 Single Unders

(Score is Rounds + Reps)

KG BB: (30/20)|(20/15)

-Rest 2:00 b/t Part 1 & Part 2-

Workout

“MYMC 22.2 ADJUSTED, Part 2” (Weight)

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)
NOTE: New Benchmark.