28
May
Monday
CrossFit and Fearless – CrossFIT
Warm-up (No Measure)
Snatch Warm Up Every 90s
1×3 @55%
1×3 @60%
1×3 @65%
Snatch (5×3 @70-75% Every 90s)
continue with the clock from your warm up
RAT (5 Rounds for time)
5 Rounds Scored Individually
5 Power Cleans @ 75% of 1RM
7 Lateral Burpees over bar
9 Toes to Bar
Rest 2min Between Rounds
These should be all out efforts. Singles are ok on the power clean but you need to have a quick set up.
Metcon (No Measure)
Optional Extra Credit
4 Rounds
10 Strict Pull Ups
30 Sit Ups
Run to Radam
Take your time with the pull ups, go unbroken on the sit ups, and moderate pace on the run.