WORKOUT OF THE DAY

Friday, 8 February 2019

Interested in joining our March Elements group? Sign up here to reserve a spot.

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CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!

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Part A:
In 10 minutes, build to heavy single Squat Snatch

From 11-16:
AMRAP 90% of today’s heavy single

Part B:
3 Sets of unbroken reps, NFT:

10 Hollow Rocks
10 V-Ups
10 Hollow Rocks
10 V-Ups

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Part A is as simple as it sounds. From a slick barbell to a heavy squat snatch in 10 minutes. This is not a 1RM so don’t be bummed out if you don’t quite get there. Then a 1 minute reset to take 10% of the load off and AMRAP squat snatch. Can you do 5 reps at your 90%? That’d be an EMOM protocol. Some of you might do even more. Have fun.

If you think Part B looks easy, you’re not doing it right. Work with a partner to watch your form and ensure movement integrity. These reps are for quality, not for time.