CrossFit – Mon, Jun 16
Performance
Snatch + Hang Snatch (below knee) + Hang Snatch (mid thigh) (1 Complex every 2:00 x 5 Sets)
Fitness
Kettlebell Swing (12 Reps every 2:00 x 5 Sets)
Coach’s Notes: These will be banded Russian KBS.
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx8:00
1-2-3-4…
Strict Pull-up (ADV: Ring Muscle-ups)
4-8-12-16…
Alternating DB Snatch (50/35)
Coach’s Notes: Add 1 Pull-up every round and 4 Alt DB snatch every round.
Coach’s Notes: Start around 6/10 RPE or around 65% of 1RM Snatch and build to a tough complex for the day. Can be power or squat. Complex is done unbroken.