CrossFit South Rockland

Wednesday, January 8, 2020

1/8 Wednesday





Warm up 
A- Mash- Lats + upper body box stretch
Activate- 2x 20 hitchhikers + 7 good morning & lateral lunge complex

B- DB Complex Warm Up #2
Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill 
DB snatches & HSPU

Event #1
RX+ division
In 7 minutes complete the following:
50 HSPU
20 DB snatches w/65# m/100#
MAX calorie row


*Your score is your calories 

RX division
In 7 minutes complete the following:
30 HSPU
20 DB snatches w/45# m/70#
MAX calorie row

*Your score is your calories 

SCALED+ division
In 7 minutes complete the following:
50 push ups
20 DB snatches w/45# m/70#
MAX calorie row

*Your score is your calories 

SCALED division
In  7 minutes complete the following:
30 push ups
20 DB snatches w/25# m/50#
MAX calorie row

*Your score is your calories

MASTERS RX+ division
In 7 minutes complete the following:
50 push ups
20 DB snatches w/25# m/45#
MAX calorie row

*Your score is your calories

MASTERS RX division
In 7 minutes complete the following:
30 push ups
20 DB snatches w/15# m/30#
MAX calorie row

*Your score is your calories 

MASTERS SCALED+ division
In 7 minutes complete the following:
50 modified push ups
20 DB snatches w/15# m/30#
MAX calorie row

*Your score is your calories 

MASTERS SCALED  division
In 7 minutes complete the following:
30 modified push ups
20 DB snatches w/10 # m/20#
MAX calorie row

*Your score is your calories


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