Posted by IN

Schindler’s List

15 October 2015


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Snatch (5 x 1 75-80% Snatch Complex)

Satch Complex 5 x 1 ……. Snatch Complex: Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Squat Snatch from the knee 5 sets @70-80% of your 1RM Snatch

Metcon (AMRAP – Rounds and Reps)

“Hooper”

AMRAP 10:

2 Overhead Squats (95/65), 2 Box Overs (24/20)

4 Overhead Squats (95/65), 4 Box Overs (24/20)

6 Overhead Squats (95/65), 6 Box Overs (24/20)