[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. 25 Min Clock to complete the following… (Week 1)
3-Position Snatch (ground, below knee, above knee)
60%, 65%, 70% [3 Sets at each percentage]
Back Squat 70% x 5 x 5
25-40 Min Clock (15 Min Cap)
B. CrossFit Open 20.1
10 rounds for time of:
8 ground-to-overheads (95lbs/65lbs)
10 bar-facing burpees
Time cap: 15 minutes
Score = 20.1 Time
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
40 Min AMRAP
400m Run
25 Hollow Rock
400m Run
50 Push-Ups
400m Run
75 “A” Squat to plate
400m Run
50 Barbell Bicep Curl (45/35lbs)
400m Run
25 V-Up