Home Gym
1430
Warm Up
Hip Hammy
Wrist Mobility
Kip swings, Scap pull-up
Comptrain Barbell Warm-up
HSPU Technique
20 second HS hold
2 HSPU to 2 abmat
1 HSPU to 1 abmat
2 HSPU to 2 abmat
Metcon
"No Air"
AMRAP 15
30 air squat
20 hang power snatch (65#)
10 strict pull-up
I was hoping to get 3 rounds and did complete the first round in about 5 minutes. The next round took 6 minutes and at the end of 15 minutes I had 2 Rounds + 45 Reps. I finished the round after time was called. The hang power snatches were taking 3-4 rounds. The pull-ups went 3/2/1/1/1/1/1. Overall, it was a good effort. I would have liked a 15 kg bar for grip with the gloves on and also to target the Rx weight for women which was 55#. 75# for men.
Programming was from Vintage Crossfit.
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