170405 ~ What Motivates You?!?
Do you ever think back to the moment you decided to give CrossFit a try? What was your primary motivation back then? Are you here for the same reasons now...or has this changed? If you have lost a bit of this mojo....what are we going to do to get it back?!? Dig deep each and every day.....take one step forward to being a better version of you!
Let's hit some big Snatches today!!
20 min to complete
Every 2 min x 8 min
**All Singles…Drop Every Rep**
4 Power Snatch + 4 Full snatch @ 50% (Full Snatch)
3 Power Snatch + 3 Full Snatch @ 60%
2 Power Snatch + 2 Full Snatch @ 70%
1 Power Snatch + 1 Full Snatch @ 80%
From this point forward rest as needed…continue with singles until the Power Snatch has been maxed out. Continue with full Snatch.
“Lurong The Motivator”
AMRAP 9 minutes:
ME Shoulder-to-Overhead (115/85 lbs)
ME Front-Rack Lunges (115/85 lbs)
Penalty Each Time Bar is Dropped*
*If athlete drops the bar during the Shoulder-to-Overhead, penalty is 20 Double-Unders. If athlete drops the bar during the Front-Rack Lunges, penalty is 5 burpees.
How long can you hold on to the bar??
The 50’s – They Are Back!
50 GHD Situps
50 Heavy Russians
50 Reverse Hypers
** Break up reps anyway. Reverse Hyper weight 30% 1RM Backsquat
Posted on Tue, April 4, 2017
by Sue Ann Van Damme