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02/11/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Reps)

Continue to increase for 7 Mins.

1 Pull-Up

3/2 Cal. Airdyne

2 Pull-Ups

6/4 Cal. Airdyne

3 Pull-Ups

9/6 Cal. Airdyne

Strength

Snatch

Snatch Balance

5 Reps @ 40%

4 Reps @ 50%

3 Reps @ 60%

2 Reps @ 70%

1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

Then…

11 Min. EMOM

1 Squat Snatch

Min. 1 @ 70%

Min. 2 @ 75%

Min. 3 @ 80%

Min. 4: Rest

Min. 5 @ 75%

Min. 6 @ 80%

Min. 7 @ 85%

Min. 8: Rest

Min. 9 @ 80%

Min. 10 @ 85%

Min. 11 @ 90%

Metcon

Metcon (No Measure)

Every 4 Mins. for 6 Rounds

12 Alt. DB Snatches 50/35

12 Burpees Over DB

12 x 10M Shuttle Runs