2021-01-17 Fitness Option6 Rounds



Fitness Option
6 Rounds For Time
18/15 Cal Row (can bike as well)
8 Power Snatch 42.5kg/30kg


Fitness Option
Overhead Squat
2-2-2-2


EMOM for 5minutes
1 Squat Snatch

EMOM for 5minutes
2 Power Snatch
*increase the weight


Pause Overhead Squats
3-3-3
*2 second Pause at the bottom. Hold the same weight across all sets*



Skill Piece:
Chest to Rings
OR
Chest to Bar
4-4-4-4


Accessories:
4 Rounds
12 Toes to KB
40 Turtles
20 Crunches
45 second Plank


‘Fortitude’-CompTrain Benchmark
Alternating Minutes for 15 Rounds
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
**Takes 30 minutes**

1 REP = completed minute

Google CrossFit News

  • Light to moderate intensity air bike workouts?

    Read more...
  • Anyone not use grips?

    Read more...
  • Tips for hitting this 203# clean? I can hit 193# and I can front squat 215#. (I started lifting 2 years ago so be nice to me!!) I have tried so many times!

    Tips for hitting this 203# clean? I can hit 193# and I can front squat 215#. (I started lifting 2 years ago so be nice to me!!) I have tried so many times!

    Read more...
  • Brent Fikowski is doing a Live YouTube AMA on Thursday Sept 23 - 4 PM (Pacific)

    Brent Fikowski is doing a Live YouTube AMA on Thursday Sept 23 - 4 PM (Pacific)

    Read more...
  • Dottir’s true wireless are designed by CrossFit champions - TrustedReviews

    Read more...
  • Weakness Wednesday - 22 Sep 2021

    Read more...
  • Ricky Garard Returns, Receives Invite to Dubai CrossFit Championship - Morning Chalk Up

    Read more...
  • Can Eric Roza and CrossFit Achieve its Ambitious China Domination Plan in a New Age of US Geopolitics and COVID-19 Ideology? - Morning Chalk Up

    Read more...
  • China’s CrossFit champ on his ‘no pain, no gain’ strategy - South China Morning Post

    Read more...