Honey Badger Gym – CrossFit
Spencer Arnold snatch warm-up (No Measure)
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
then,
4 SLOW rounds:
10 narrow grip OHS
10 GHD or abmat situps
5 strict HSPU or strict press
Squat Snatch (4 touch&go reps E2MOM for 10 min start around 70%)
if squat is a struggle stick with power or work on OHS mobility.
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Ladies you DON’T need to add 2lbs to the bar today. For the first set at 45 just perform hang snatches below the knee.
Metcon (No Measure)
20 min EMOM:
10/8 assault bike cals