TUE FEBRUARY 13, 2018 - CROSSFIT

TANK TOP TUESDAY! Wear your Tank Top today!

Warm-up

Snatch Complex Warm-Up
10 Arm Circles
1.Feet and Grip
2. Power Position
10 Burpees
3. Snatch Deadlift
4. Snatch Deadlift + Pull
10 Air Squats
5. Power Snatch
6. Power Snatch + Ride Down to Squat
7. Snatch

Strength

Hang Snatch (6x2)

2x2 70%
2x2 75%
2x2 80%

Metcon

Metcon (Time)

4 Rounds:
21 Wallball (20/14)
15 Toes to Bar
9 Power Snatch (115/80)

Cool Down/Mobility

2:00 Easy Row/Bike
Banded Shoulder Stretch

Accessory Work/Extra Credit

Metcon (Time)

2 rounds:
Unbroken Chest to Bar Pull-Ups.
10-8-6
Rest as little as needed between sets.
2:00 between rounds.

Scale to Pull-ups or Ring Rows

 

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