Industrial Athletics – CrossFit
We start our Friday workout with some snatch practice. When you are approaching the short six minute metcon, make sure you are moving the entire 6 minutes. Save the double under practice and handstand pushups practice for another workout. You won’t have much time during this WOD to miss or stand around resting.
Snatch Practice
Snatches
Every 90 Sec X 5
1 High Pull (75%)
1 Squat Snatch
Every 90 Sec X 5
1 Squat Snatch (90%)
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
30 DU
10 HSPU
30 Situps
Scaling:
Platinum: As written above.
Steel:
6 Min AMRAP
30 DU
8 HSPU (1 ab mat)
30 Situps
Brass:
6 Min AMRAP
20 DU or 60 SU
10 Piked HSPU
20 Situps
Bronze:
6 Min AMRAP
40 SU
10 DB Shoulder Press (25/15)
20 Situps