Complete 4 Rounds for time of:
Run 500m
6 Power snatch 95 lbs/65lbs
21 Front Squats w/ Sandbag
Post the number of round to comments:
Compare to: 150821
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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1 comment:
20:41 & feeling like a ba-bam superstar!! Shaved 8 min. & 50 sec off from last time. Jumped 300x instead of 500m run, power snatch 35#. Scraped the snot out of my shins trying to do the lift correctly. I knew I nailed it when the bar practically flew out of my hands. Should easily be able to do 45-55# next time.
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