Wednesday August 22nd – Train Harder CrossFit

Warm up-
50 Pass throughs with a Pvc
50 OHS with a Pvc
Grab an empty bar-
0-2 minutes 10 power position power snatches
2-4 Minutes 8 hang position power snatches + Over head squat
4-6 Minutes 8 Snatches from the shin

14 Minutes to build up to heavy a set of 3 snatches, work sets of 3, you can drop the bar between reps. get at least 5 sets in, more if possible.

Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups

Men: 45 lb.
Women: 35 lb.