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06/17/2019

16
Jun

06/17/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Pull Up Bar Shoulder Retractions

10 Banded Good Mornings

8 Overhead Plate Lunges/Leg

Weightlifting

3 Position Power Snatch (10×3(1+1+1))

Every 1:30 For 15 Minutes (10 Sets)

High Hang+Above Knee+Below Knee
Maintain or increase weight throughout EMOM.

Note the amount of sets/reps completed at the highest weight.

Metcon

Metcon (Time)

For Time:

10 Strict C2B Pull Ups

30 KB Swings 32/24

8 Strict C2B Pull Ups

20 KB Swings 32/24

6 Strict C2B Pull Ups

10 KB Swing 32/24

6 Strict C2B Pull Ups

20 KB Swings 32/24

8 Strict C2B Pull Ups

30 KB Swings 32/24

10 Strict C2B Pull Ups

15 Minute Time Cap
If you need to modify the Strict C2B Pull Ups, substitute strict banded pull ups with a lighter resistance than usual or a low ring row.