CrossFit – Tuesday, February 13th, 2018

Workout of the Day

-Gymnastics Conditioning-

Every minute, on the minute, for 12 minutes of:
Minute 1: Deficit Handstand Push ups, 5-10 reps
Minute 2: Ab mat Sit ups, 40 seconds
Minute 3: 1.5/1 pood Kettlebell Swings, 15-20 reps

*Score is total sit ups.
*HSPU deficit is 45/25 CB, 25/10 DT

-Weightlifting-

Every minute, on the minute, for 12 minutes of:
Minute 1: Empty Bar Hang Squat Snatch (below knee) x 10 reps
Minute 2: 65/55 Hang Squat Snatch (below knee) x 6-8 reps
Minute 3: 75/65 Squat Snatch x 4-6 reps
Minute 4: 95/75 Squat Snatch x 2-3 reps
Minute 5: 115/85 Squat Snatch x 1-2 reps
Minutes 6-12: Work your way up to a heavy single

*No touch and go reps. Missed attempts count as a rep.

-Strength-

Front Squat
75% x 5
85% x 3
95% x 1+ (up to 5 reps)

*Base percentages off your current 3RM plus 5 pounds.
*Complete sets on a 90 second clock.

Post all results to Triib and/or comments

Joe Sloger killing dominating it on the snatch workout at the 2018 Circus at CrossFit 8035 📷 by: Ginnie Coleman Photography