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  • Schedule & Fees
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WOD

11
Dec

12/12/2019

321go Leave a Comment

CrossFit Oryx – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

3 Position Snatch (starting from the floor) (6 x 1 )

1 Snatch

1 Hang Snatch (Below the Knee)

1 Hang Snatch (Above the Knee)
3 x 60%

3 x 65%

Instruction:

– % based on 1 rep max Snatch. beginners focus on quality movement and understanding rather then %

– Lift every 90 Seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

4 Alternating DB Snatch

4 Burpee over the DB

6 Alternating DB Snatch

6 Burpee over the DB

8 Alternating DB Snatch

8 Burpee over the DB

10 Alternating DB Snatch

10 Burpee over the DB

Continue adding 2 reps until the time is finished

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