CrossFit – Fri, Jul 25
SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come)
Performance
Snatch + Hang Snatch (1 Complex every 1:30 x 5 Sets)
Fitness
Snatch Grip Deadlift (5 Reps every 1:30 x 5 Sets)
Performance
Metcon (Time)
For Time:
21-15-9-6-3
Overhead Squats (95/65)
100-80-60-40-20
Double-unders
*13:00 Cap
Coach’s Notes: Scale weights to something you can do with full ROM. Singles: 150-120-90-60-30.
Fitness
Metcon (Time)
For Time:
21-15-9-6-3
Goblet Squats (70/53)
100-80-60-40-20
Double-unders
Coach’s Notes: Keep the weight between 70-80% of 1RM. Focus on getting in reps with good technique. These are Squat Snatches but can be scaled to Power if you do not want to work on the Squat.