PhysXtreme CrossFit Chaos 819 – CrossFit
Warm-up
Mike general warm-up (No Measure)
25 jumping jack
25 jumping jack arms forward
16 spider man lunge
5 wide stance inch worm and 5 push up
20 side lunge
20 windmill
15 shoulder circle
small, medium, big both direction
20 pretzel
20 wrist circle
Mike barbell warm-up (No Measure)
3 muscle snatch
3 OHS
3 back squat
3 good morning
3 push jerk
3 front squat
3 thruster
Weightlifting
Snatch (5×1 @80%)
Pause :01 below the knees & in the catch. Don’t step out when you stand up. If you do, the rep doesn’t count
Metcon
Metcon (AMRAP – Reps)
12 mins AMRAP
:30 ON/:30 OFF alternating between:
– Hang power snatch (95/65)
– Overhead squats
– Double unders