CrossFit – Mon, Jul 1

CrossFit Timoro – CrossFit

WELCOME TO JULY! (No Measure)

MONTHLY FOCUS

HEAVY AND HIGH SKILL

Welcome to July! This month we focus on going heavy and practicing high-skill gymnastics.

Expect to see partner variations of the Hero workouts, Morrison and Small.

Have fun with the classic benchmark workouts, The Chief, Power Amanda, Mary, and Isabel.

Power Snatch (Every 2:00 for 4 sets:
3 Touch-and-Go Power Snatches
– Build to a heavy set of 3.)

Power Amanda (Time)

9-7-5 Reps For Time Of:

Ring Muscle-ups

Power Snatches (135/95#)
INTENDED STIMULUS

Classic CrossFit benchmark Amanda with a power snatch instead of a squat snatch.

High-skill couplet that packs a surprising metabolic punch.

6:00-10:00; advanced athletes closer to 4:00.

Muscle-ups in 3 sets or less and in under 2:00 per round.

Moderate snatch load allowing for unbroken reps or fast singles with a rep every :15 or less.