Friday 20220107

Workout – Metcon (AMRAP – Rounds and Reps)

TOMBSTONE

11.1/14.1

10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

TARGET SCORE
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds

SCALED OPTION

10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch

Skill – Warm-up (No Measure)

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)

Cooldown

Mobility

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

* If time permits

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Posted in WOD

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