CrossFit LandRush – CrossFit

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CrossFit

4min: Snatch Pull

Full Pull (From ground, through Launch, full extension, elbows high and outside. No turn over)

Every 1:30 build slowly.

4min: Snatch Balance

Every 1:30 build to heavy set

Snatch

Take 15:00 to build to today’s 1 RM

Metcon (AMRAP – Rounds)

AMRAP5

Complete as many rounds and reps as possible in 5:00 of…

Scaled

1 Hardest Pull-Up Progression (Pull-Up, Chest to Bar, Bar Muscle Up, etc.)

1 Squat Snatch (95/65)

2 Hardest Pull-Up Progression

2 Squat Snatches (95/65)

3 Hardest Pull-Up Progression

3 Squat Snatches (95/65)

Rx

1 Ring Muscle-up

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatches (135/95)

3 Ring Muscle-ups

3 Squat Snatches (135/95)



Up by (1) rep each round