FRI JUNE 21, 2019 - CROSSFIT

“We Generate Fears While We Sit. We Overcome Them By Action.”  -Dr. Henry Link

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
10 Cossack Squats
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Snatch High Pulls
5 Low Hang Power Snatch

Strength

Power Snatch Complex (7 x 2)

On the 1:30 x 7 Sets:
1 Snatch High Pull
1 Low Hang Power SnatchSet 1: 65%
Set 2: 70%
Sets 3-7 (5 Sets) - Build to a heavy for the day.

Metcon

Metcon (Time)

"Rush Hour"
On the 4:00 x 5 Rounds:
15/12 Calorie Row
9 Barbell-Facing Burpees
6 Power SnatchesRx Barbell: 135/95

Score is your slowest round

 

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