“Shandy”

CrossFit Kennett Square – CrossFit

Delta

Shandy (AMRAP – Rounds and Reps)

7 min AMRAP

7 Power Snatches

20 Alternating Forward Lunge Steps

Substitutions

Power Snatch: Dumbbell (x14 total), Odd Object Ground to Overhead

Weightlifting

Hang Power Snatch

EMOM 10 – 1 rep a minute, if you’re able to do ~85%

If not, increase the number of repetitions relative to the weight/object you have available

Warm-up

1)

2 minutes of Cardio

2)

8 Hamstring/Spider/Pigeon

8 Yoga Tables

8 Alternating Twisted Triangle (staggered stance, one hand on floor, one hand toward ceiling)

8 Alternating Samson Lunges

8 Reverse Lunge High Knee Pull

3)

w/ Broom or PVC or Towel (x5) then with bar or light dumbbell or repeat with broom (x3)

Snatch Grip Deadlift + Shrug

High Pull

Muscle Snatch

Behind-the Neck Wide-Grip Push Press

Behind-the Neck Wide-Grip Quarter Squat Snatch Balance

Power Snatch

4)

1 minute of Cardio

+

Warm-up Snatch weight

5)

2x

3 Power Snatches

6 Lunges

Cool-Down

:30 Couch Stretch (ea)

:30 Barbell or Box Child’s Pose

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