SnC and HIIT March 22th 2021
Warm Up
AMRAP 8 mins
30 Jumping jack
15 Air Squat
10 Box jump
2 single arm devil press (each arm)
5 cal Air bike sprint
Movement preparation
3 sets:
6 Single arm DB snatch*
2 burpee box jump
*increasing weight from light to heavier than the workout
OPEN CROSSFIT 21.2
RX
For Time
10 Dumbbell Snatches (22.5/15kg)
15 Burpee Box Jump Overs (60/50 cm)
20 Dumbbell Snatches (22.5/15kg)
15 Burpee Box Jump Overs (60/50 cm)
30 Dumbbell Snatches (22.5/15kg)
15 Burpee Box Jump Overs (60/50 cm)
40 Dumbbell Snatches (22.5/15kg)
15 Burpee Box Jump Overs (60/50 cm)
50 Dumbbell Snatches (22.5/15kg)
15 Burpee Box Jump Overs(60/50 cm)
Time Cap: 20 minutes
Scaled
For Time
10 Dumbbell Snatches (15/10 kg)
15 Burpee Box Step-Ups (50 cm)
20 Dumbbell Snatches (15/10 kg)
15 Burpee Box Step-Ups (50 cm)
30 Dumbbell Snatches (15/10 kg)
15 Burpee Box Step-Ups (50 cm)
40 Dumbbell Snatches (15/10 kg)
15 Burpee Box Step-Ups (50 cm)
50 Dumbbell Snatches (15/10 kg)
15 Burpee Box Step-Ups (50 cm)
Time Cap: 20 minutes
Foundations
For Time
10 Dumbbell Snatches (5 kg)
15 Burpee
20 Dumbbell Snatches (5 kg)
15 Burpee
30 Dumbbell Snatches (5 kg)
15 Burpee
40 Dumbbell Snatches (5 kg)
15 Burpee
50 Dumbbell Snatches (5 kg)
15 Burpee
Time Cap: 20 minutes