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20191009

8
Oct

20191009

CrossFit Veni Vidi Vici – CrossFit

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Hang Snatch (6×2)

Part A

Every 2 Minutes for 6 Rounds:

1 Hang Squat Snatch + 1 Snatch Balance + 1 OH Squat

Rounds 1&2: 2 Reps @65%

Rounds 3&4: 2 Reps @70%

Rounds 5&6: 2 Reps @75%

Percentages are based on 1RM or AHAP.

Active- Do 1 Hang Power Snatch + 2 Back Squats

Metcon (Time)

Part B

7 Rounds or 16 Minute Time Cap:

Sport

250m/200m Row in under 45 Seconds

50 DU Unbroken

2 Burpee penalty for Row not completed in under 45 seconds and DU not completed unbroken. Burpees will be completed at the end of workout.

Fitness

7 Rounds or 16 Minute Time Cap:

250m/200m Row

40 DU or 80 Singles

4 Burpees

Active

16 Minute AMRAP:

200m/150m Ski (250m/200m Row)

60 Singles

4 Burpees
If Row is taken, do 200m/150m SkiErg. Sport still has to complete movement in under 45 seconds.

Active will alternate between Ski and Row each round.