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12/09/2019

9
Dec

12/09/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

60s Row

8 Samson Stretch/Side

1 Length Alt. Arm Waiter Walk/Suitcase Carry

Weightlifting

2 Pos. Hang Power Snatch(Above Knee+Below Knee)+Overhead Squat (12×3(1+1+1))

12 Minute EMOM
We will start building into our full snatch over the coming weeks. Take your time when performing the overhead squat. Find stability, and work your way down to depth, or as deep as you feel comfortable.

Increase or maintain weight throughout.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Box Jump-Overs 24/20

10 Deadlifts 225/155

10 Burpee Bar-Hops

15 H.S.P.U