CrossFit – Wed, Sep 17
Power Snatch (1 Rep every :45 x 12 Sets)
Snatch Grip Deadlift (3 Reps every :45 x 12 Sets)
Coach’s Notes: Add weight every 3 sets.
Metcon (Time)
For Time:
30 Dual Dumbbell Power Cleans (50/35)
30 AbMat Sit-Ups (ADV: GHDSU)
30 Pull-Ups
Rest 3:00
15 Dual Dumbbell Power Snatches (50/35)
30 AbMat Sit-Ups (ADV: GHDSU)
15 Chest-to-Bar Pull-Ups
*Time Cap: 15 minutes
Coach’s Notes: Score is final time on clock including rest.
Coach’s Notes: Start light (65-70% and build to around 80%). This is not a max. We are working good technique and speed. Add weight every 3 sets.