Fortitude Fitness – CrossFit
200 Warm Up (No Measure)
10 Leg Kicks
10 Pass Throughs
RX: Metcon (AMRAP – Rounds and Reps)
10 POWER SNATCH 75/55
18 BACK RACK STEP UPS (Alternating)
FIT: Metcon (AMRAP – Rounds and Reps)
10 KB Swings 53/35
18 KB Step Ups
Warm-up (No Measure)
Goal: 7 + Rounds
For the power snatch you will start with the bar on the ground with a wide grip. You will keep the heels down and the chest up – arms straight knees bent. Pick the bar up by raising the chest as you dig the heels into the ground. Once past the knees you will basically jump and shrug while keeping the arms straight! After the shrug you will pull the elbows high and outside to keep the bar close then pull yourself underneath it slightly into a partial overhead squat. Make sure the elbows are locked and you are pressing into the bar. Stand to finish.
Keep the back flat as you put the bar back down.
For the step ups you will place the bar on the back. If using the same weight for these is too heavy you may use a lighter weight or even no weight at all. You may also sub holding a pair of dumbbells.
For the height of the box choose something that your knee is at or just below parallel. Try not to us the down leg to help you step up.
Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up (18 step ups = 9 each side).
ROMWOD (No Measure)