Crossfit Garage – CrossFit
Weightlifting
Snatch Balance (3×5)
build weight, use for technique work
Power Snatch (3×5 @70%)
Metcon
12 min OHS run push ups – new (AMRAP – Rounds and Reps)
12 Minutes AMRAP:
9 x Push ups
9 x OHS 60% of 1 RM
200m run (100m = 1 rep)
RX+
80% OHS
400m run (100m = 1 rep)
Dips (3×8)
if they are easy, add weight, if they are too hard, lower rep scheme and keep it consistent