CrossFit – Fri, Jul 18
SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come)
Performance
3 Pause Snatch Deadlifts + Snatch (1 complex every 2:00 x 4 sets)
Rep 1: 2 Second pause @ 2″ off ground + Snatch from floor
Rep 2: 2 Second Pause @ Knee + Snatch from floor
Rep 3: 2 Second Pause @ Mid thigh + Snatch from floor
*Perform 1 rep at each position within every set
Fitness
Snatch Grip Deadlift (6 Reps every 2:00 x 4 Sets)
Metcon (Time)
2 Rounds for time:
10 Shuttle Runs or 25/20 Calorie C2 Bike
30 Single Arm DB Hang Clean and Jerk (50/35)
10 Shuttle Runs or 25/20 Calorie C2 Bike
30 Toes to Bar
*15:00 Cap
coach’s Notes: Switch arms every 5 reps on DB CJ.
Coach’s Notes: Start light and build as long as technique is there. Snatches can be power or squat.