CrossFit 063018 - ASAP Fitness
Phone: 209 813 4579

CrossFit 063018

29
Jun

CrossFit 063018

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – CrossFit

Warm-up

Coaches Choice (No Measure)

-Coaches Choice-

Metcon

PER: Performance T.P. 14.30 (Time)

Teams of 3

90/60 Cal Machine (Alternate)

75 Power Snatch 75/55

75 Thrusters

90/60 Cal Machine (Alternate)

60 Power Snatch 95/65

60 Thrusters

90/60 Cal Machine (Alternate)

45 Power Snatch 115/75

45 Thrusters

90/60 Cal Machine (Alternate)

30 Power Snatch 135/95

30 Thrusters

90/60 Cal Machine (Alternate)

15 Power Snatch 155/105

15 Thrusters
-Pick a final weight that you can hit 9 thrusters unbroken fresh.

-30 Min Time Cap

FIT: Fitness T.P. 14.30 (Time)

Teams of 2

40/30 Cal Machine (Alternate)

75 DB Snatch

75 Synchro Sit Ups

40/30 Cal Machine (Alternate)

60 DB Snatch

60 Synchro Sit Ups

40/30 Cal Machine (Alternate)

45 DB Snatch

45 Synchro Sit Ups

40/30 Cal Machine (Alternate)

30 DB Snatch

30 Synchro Sit Ups

40/30 Cal Machine (Alternate)

15 DB Snatch

15 Synchro Sit Ups
-30 Min Time Cap

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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