2019-11-14 AMRAP 4mins4 Power



AMRAP 4mins
4 Power Snatch 42.5kg (30kg)
6 C2B
100 m Run

https://files-sugarwod-com.s3.amazonaws.com/80bff47c86d182e5935fa5e89efbdbd9_Loru7a6KPI-whiteboard-20191115.jpg


AMRAP 6mins
6 Power Snatch 52.5(40kg)
8 C2B
150m Run

Rest 2 mins


AMRAP 8mins
8 Power Snatch 60kg (45kg)
10 C2B
200m Run

Rest 2mins


Accessories:
50 Banded Lat Pull Downs
50 Banded tricep Pull Downs


Strict ring dips
10-8-6-4-2
*add weight as the reps decrease


Z -press
4-4-4-4

Tempo back Squat
3-3-3-3
*3XX1...3sec down then stand up fast.

Google CrossFit News

  • Concept2 Spring League VIII - if there is any interest, I’ll create a team and we can do the challenges! Check out the link, and let me know if you would like to participate.

    Concept2 Spring League VIII - if there is any interest, I’ll create a team and we can do the challenges! Check out the link, and let me know if you would like to participate.

    Read more...
  • Pretty excited about my $100 squat rack for this weekend’s project

    Pretty excited about my $100 squat rack for this weekend’s project

    Read more...
  • Did my first murph while on lockdown

    Read more...
  • The CrossFit French Throwdown Postponed until 2021 - Morning Chalk Up

    Read more...
  • Yes, you can get a good workout in a garage gym... now if only my ass looked that good in real life!

    Yes, you can get a good workout in a garage gym... now if only my ass looked that good in real life!

    Read more...
  • First-time CrossFit Games Qualifiers More Concerned About Health than Living their Dream in Madison - Morning Chalk Up

    Read more...
  • CrossFit Announces Online Competition To Raise Cash For Affiliates - Morning Chalk Up

    Read more...
  • CrossFit Considering Multiple “Contingency Plans” Including Cancellation, Going Online - Morning Chalk Up

    Read more...
  • CrossFit HQ Removes Instagram Post Decried by Chinese CrossFit Community - Morning Chalk Up

    Read more...
  • Home Workout and Programming Megathread

    Read more...