MON JUNE 17, 2019 - CROSSFIT

“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.” -Unknown

Warm-up

2 Rounds
10 World’s Greatest Stretch
10 Band Pull-Aparts (overhead)
10 Band Pull-Aparts (overhead)
10 Overhead Squats
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Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Hang Snatch Pulls
5 Hang Snatch High Pulls
5 Hang Power Snatch + Ride to Squat
5 Snatch Balance
5 Hang Squat Snatch

Strength

A: Hang Snatch Complex (3 x 4 )

3 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch BalanceEvery 1:30

B: Hang Snatch (Heavy 1)

Hang Squat Snatch
In a 10:00 Window starting immediately after the last part building to a heavy for the day.

Metcon

Metcon (AMRAP - Rounds and Reps)

"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Gymnastics

Metcon (Time)

For Time, with a 5:00 Time Cap:
50 Strict Pull-Ups

Every break, complete 5 Strict Ring Dips OR 5 Push-Ups

 

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