CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
Every 3:00 x 4
:20 hollow hold
10 Hip Extensions/partner glute-ham raise
5/5 KB snatch
Movement quality here. Hip ext are preferred but you can partner up and hold each others ankles. Good solid hollow rock hold for all 20 seconds. Squeeze and breathe.
KB snatch are designed for practice/technique building. Dont return to the ground each rep, go from the hang snatch position. Focus in moving well and efficient.
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP
Max burpee box jump overs
-Every 10 reps one partner completes
2 rounds of
6 Deadlift (115/75)
4 Hang power clean
2 Front squats
You can have 1 partner complete all Burpee box jump overs and one partner do barbell work. Go back and forth.. etc
You may split up BBJO however you want. Once one partner is on the barbell, they stay on the barbell for the two rounds. Score will be total number of BBJO
RX+ both partners use 155/115
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