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