CrossFit Class

⭕ WARMUP
- 2 Rounds:
60'' Double Unders Practice
10 Plate GTOH @10/5kg
5 Wide Dog Stretch
5 Snatch Deadlifts @pvc-barbell
5 Muscle Snatch @pvc-barbell
5 Overhead Squat @pvc-barbell

⭕ OLY LIFT
- Complex Review @20/15kg
then
- EMOM × 6':
1 Power Snatch +
1 Hang Power Snatch
@climbing to heavy single

⭕ WOD PREP
- Power Snatch Cycling Review (light weight)
2 sets x 5 reps TnG

⭕ WOD
- 3 Rounds For Time:
100 Double Unders
20 Power Snatch @40/25kg

🎯 TIME CAP: 12min.
⚡ CHALLENGE: < 8min.
- SCALED: 150 Single Unders, BB 30/20kg - 20/15kg

"STIMULUS: Lavoro più possibile unbroken o con serie lunghe (es: 10+10, 12+8), carico per i PSN deve permettere almeno 10-12 reps unbroken ogni set."