Thursday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

3 Rounds For Time

20 Double Unders

10 Barbell Power Snatch

10 Barbell Over Head Squats



Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets


Metcon (Time)

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

5 Overhead Squats*

10 Kettlebell Swings (32/24 kg)

20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

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