CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/quality-counts
Warm-up
snatch warm up (No Measure)
30 BIG pulls on the rower
3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press
Weightlifting
Metcon (No Measure)
snatch
1set of 3 @ 60%
1 set of 3 @ 65%
1 set of 2 @ 70%
1 set of 2 @ 75%
3 sets of 2 @ 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
1 squat snatch (155/105)
3 clean and jerks
30 double-unders
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