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