CrossFit Illuminati – CrossFit
Warm-up
snatch warm up (No Measure)
30 BIG pulls on the rower
3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press
Conditioning
Metcon (AMRAP – Reps)
Death by ring push ups.
Start with 2 and add 2 every following minute.
Score is last number of reps successfully completed.
Metcon
Metcon (AMRAP – Reps)
10- 1 minute rounds
25 air squats
then AMRAP power snatches (135/95)
Score is number of snatches.
Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform snatches. The load on the snatch should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
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