Wednesday

1
Feb

Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

1:00 Cardio (Mod Effort)

8 Squat Jumps

8/8 DB Sumo Deadlift

8/8 DB Upright Row

8/8 DB Arnold Press

Extended Warm-up

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Build to a Max Height Box Jump*

*One-step into tall jump. Do not attempt anything too far out of your ‘zone’.

(Score is Height)

Workout

Metcon (AMRAP – Reps)

1. EMOM x 10 MINUTES

MIN 1 – 20 Alt. Single DB Power Snatch (50/35)|(35/20)

MIN 2 – :45 Max Step-Ups (24/20)

(Score is Lowest Reps)
-Rest 3:00 b/t Part 1 & 2-

Metcon (AMRAP – Reps)

2. AMRAP x 5 MINUTES

*Reps of Complex…

*1 Rep is…

1 DB Power Clean L

1 DB Power Clean R

1 DB Box Step-Over (24/20)**

**Hold DB Suitcase Style, Either Arm.

(Score is Reps)

KG DB: (22.5/15)|(15/10)