Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

10 Up-Downs

10 PVC Pass Throughs

10 PVC Snatch Push Jerks*

10 Scap Pull-Ups

1 ROUND

8 Burpees

8 PVC Scarecrow Power Snatch**

8 Jumping Squats

8 Kip Swings

*The Snatch Grip Push Jerk is performed from behind the neck

**Start in the Scarecrow position (Snatch grip and elbows high) and on the toes. Athletes will jump down into the Power position and punch the bar OH. Landing should be the same as the Push Jerk.

Strength

Power Snatch (Build to a Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK

(Score is Weight)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)