WED MAY 8, 2019 - CROSSFIT

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Warm-up

2 Rounds
10 Band Pull-Aparts (Chest Level AND Overhead)
10 Overhead Squats
5 Burpees
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Power Snatch + Ride to Squat
3 Squat Snatch

Strength

Snatch (On the Minute x 10)

Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch
High Hang, Hang, and Floor.

Start at ~60% and build based on feel

Metcon

Metcon (Time)

"Waterlogged"
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump OversDumbbell - 50/35
Box - 24"/20"

 

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