The CrossFit Chamber – Friday Feelzzz
Power Snatch
E2MOM x 10
1 x P.Snatch
1 x H.Snatch
1 x OHSquat
Hang Snatch
Overhead Squat
Handstand Push-ups
10 min Cap
18 Strict HSPU
rest 1 min
15 Strict HSPU
rest :45
12 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU
*Sets should be challenging and unbroken or add deficit.
Scaling
1 or 2 Abmat
Kipping hspu
Double d/b strict press (heavy and should not be unbroken)
WOD: Metcon (3 Rounds for reps)
AMRAP 8 – In Partners
30/20 Calorie Assault Bike Buy-In
12 Deadlifts (100/70) (M 4 M)
12 Bar Facing Burpees
Rest 2:00
AMRAP 8:
30/20 Calorie Assault Bike Buy-In
9 Deadlifts (110/75)
9 Bar Facing Burpees
Rest 2:00
AMRAP 8:
30/20 Calorie Assault Bike Buy-In
6 Deadlifts (120/80)
6 Bar Facing Burpees
Scaling
A/B – 25/15 – 15/10 – 10/5cals
D/L – 60/40 – 70/45 – 80/50kg
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