Tabata Intervals

CrossFit FTM – CrossFit

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Warm-up

Burgener Power Snatch (No Measure)

Hp Flexion Gapping 1 min/side

Pigeon Pose 1 min/side

3 Power Shrugs

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 OHS

3 Snatch Push Press

3 Pressing Snatch Balance

3 Snatch Balance

3 Power Snatch from Hip

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

Tabata Clock:

20 Sec work :10 sec rest x 32 rounds

16 Air Squats

12 Kb Swings (53/35)

24 Double Unders

Treat this like an AMRAP but only working for 20 second intervals. Each round out of 52 reps

Gymnastics

L-Sit (EMOM 5, 15 Seconds)

Hanging from the Pull Up Rig

Weightlifting

Power Snatch (4 x 3 @ 85%+ of 1 RM Snatch)

Power Clean and Jerk (4 x 3 @ 85%+)

Sets OTC 1:30

**Best Practice, Use a weight that’s slightly higher than last week**