CrossFit First Creek – CrossFit
Weightlifting
Bench Press (6×4 )
4 second eccentric, 1 second pause, 3 second concentric (up)
Roughly 70-75%
If you sub strict press follow same count.
Metcon
Metcon (3 Rounds for reps)
“Katie”
4 minute AMRAP
20 HSPU
Max rep power clean (115/75)
Rest 1:00
4 minute AMRAP
30 Burpees
Max rep Hang squat clean (115/75)
Rest 1:00
4 minute AMRAP
40 Hand release push-ups
Max rep power snatch (115/75)
Katie’s favorite movements piled into a filthy workout. Enjoy. If you see her be sure to wish her a happy birthday. Then you find one other person and tell them what you appreciate about them.
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