November 6th, 2018

Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 6am Beginners (Kyle), 9:30am (Michelle), 12pm (Amy), 4pm (Jason), 5pm (Jason), 6pm (Fez), 6pm Beginners (Dave), 7pm (Fez)

Warm Up:
400m Run
Then, 3 Rounds:
10 Shoulder Rolls (pvc)
5 Single Arm Dumbbell Overhead Squat (light)
5 Sotts Press (pvc or empty barbell)

Snatch + Overhead Squat (10×1+2)

Perform indicated number of FULL snatches, then indicated number of overhead squats

**Power snatches are OK if you cannot maintain proper form
10 Minute EMOM:

1 Squat Snatch + 2 Overhead Squats

Metcon (AMRAP – Rounds and Reps)

Option 1

12 Minute AMRAP:

200m Run

12 Alternating Dumbbell Snatch (70/50#)

2 Rope Climbs, 15ft

Option 2

12 Minute AMRAP:

200m Run

12 Alternating Dumbbell Snatch (50/35#)

2 Rope Climbs, 12ft

Option 3

12 Minute AMRAP:

200m Run

12 Alternating Dumbbell Snatch (35/25#)

6 Rope Climbs, Lay-To-Stand

*200m run = 1 rep

**additional options will be provided on site

Leave a Reply

Your email address will not be published. Required fields are marked *