Sunday

14
Aug

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 Row (EZ)

1:00 Row (Moderate)

Immediately Into…

2 SETS (4:00 Cap) w/ PVC Pipe

5 Inchworms w/ Push-Up

10 Alt. Groiners

10 Bootstrappers

10 PVC Pass Throughs

10 Behind the Neck Snatch Grip Shoulder Presses

Workout

Metcon (Distance)

5 SETS

ON A 3:00 RUNNING CLOCK…

9 Power / Hang Power Snatch (95/65)|(65/45)*

18 Push-Ups

Max Meter Row in Remaining Time…

-Rest 1:30 b/t Sets-

(Score is Total Meters)

*Rounds 1,3,5 perform Power Snatch from the floor. Rounds 2 & 4 perform Hang Power Snatch from mid-thigh.

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

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

3 SETS

ON A 6:00 RUNNING CLOCK…

18 Power Snatch (95/65)|(65/45)

18 Partner Push-Ups**

Max Meter Row in Remaining Time…

-Rest 1:30 b/t Sets-

*P1 works while P2 Rests. Alt. Every 3 Power Snatch, and Alt. every 200m on the Row.

**Partner Push-Up is performed together, high fiving at the top of the Push-Up.

(Score is Total Meters)

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

Post-Workout Strength

Bench Press (3-5×3 @ Heavy*)

*Option for 3-5 Sets of 3 Reps depending on time and weight. Same weight across all Sets.

(Score is Weight)