171 CrossFit – Wed, Oct 12

Warm-up
Warm-up
<p>3 ROUNDS&nbsp;<br />10 PVC Lunges W/ pass throughs&nbsp;<br />5 Hang Muscle Snatches* + 5 Muscle Snatches*&nbsp;<br />10 Air Squats W/ :03 pause @bottom&nbsp;</p><p>*Round 2+3 Perform these with your empty barbell.<br /> </p>

Strength
Metcon (4 Rounds for reps)
<p>4 SETS*<br />1 Snatch**<br />+<br />1 Hang Squat Snatch</p><p>-Rest As Needed b/t Sets-</p><p>*Start Moderate and build to heavy.<br />**Snatch can be Power or Squat.</p><p>(Score is Weight)<br /> </p>

Workout
ATLAS (Weight)
EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat

*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)

(Score is Weight)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)

<p>NOTE: New Benchmark.<br /> </p>