Thursday, July 25 2024

Death by Hang Power Snatch EMOM x 10min

1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min

“Pick a Challenging weight, yet achievable”

“Flyin High” by DB

For Time: (19min cap)

21 Hang Snatch 95/65lbs RX+115/75 MRX 75/55

100 Double Unders

1 Rope Climb 15′ MRX 10′

15 Snatch

75 Double Unders

2 Rope Climbs 15′ MRX 1-15’ or 2-10’

9 Hang Snatch

50 Double Unders

3 Rope Climbs 15′ MRX 2-15’ or 3-10’

6 Snatch

25 Double Unders

4 Rope Climbs 15′ MRX 2-15’ or 4-10’

Flexibility & Core Development

2×10 Reverse Rower Tucks

1min Couch Stretch or Modified Couch

2×10 Skin the Cats

1min Head to Floor Straddle Stretch

2×15 Hip or Back Extensions

1min Pigeon/Swan/Piriformis Stretch

2x30sec Back Bridge/Arch

5min on Favorite Leg/Back Stretches

CrossFit Huntsville will be hosting the Burgener Weightlifting Course this Saturday, July 27th and Sunday, July 28th. We will have ONE CLASS ONLY on Saturday at 7:30am. We will NOT have childcare. All other classes are cancelled on Saturday, and all classes as well as Open Gym are cancelled on Sunday.