CrossFit Power and Grace – CrossFit

Minimal

Metcon (AMRAP – Reps)

For Reps and Quality

– 7ea Rear Foot Elevated Split Squat Jump + 7 Reach Outs

(“Power Couplet”)

– 2min AMRAP Burpee

– Power Couplet

– 2min AMRAP Sit-ups

– Power Couplet

– 2min AMRAP Jumprope

– Power Couplet

– 2min AMRAP Handstand Push-ups
Score= weight on the power movement and total reps accumulated during the AMRAPs. If no jump rope available, use an imaginary one. Handstand push-ups can be subbed for pike push-ups or wall overhead push-ups (pace these appropriately)

Basic

Metcon (AMRAP – Reps)

For Reps and Quality

– 5ea DB/KB Snatch + 5 Goblet Squats

– 2min AMRAP Burpee

– 5ea DB/KB Snatch + 5 Goblet Squats

– 2min AMRAP Sit-ups

– 5ea DB/KB Snatch + 5 Goblet Squats

– 2min AMRAP Jumprope

– 5ea DB/KB Snatch + 5 Goblet Squats

– 2min AMRAP Handstand Push-ups

Complete

Metcon (AMRAP – Reps)

For Reps and Quality

– 9 Snatch

– 2min AMRAP Burpee

– 9 Snatch

– 2min AMRAP Sit-ups

– 9 Snatch

– 2min AMRAP Jumprope

– 9 Snatch

– 2min AMRAP Handstand Push-ups
Full squat snatch. Rx= 115/75

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