FRI AUGUST 9, 2019 - CROSSFIT

"The only person you are destined to become is the person you decide to be." -Ralph Waldo Emerson

Warm-up

2 Rounds
10 PVC Pass Throughs
5 PVC Cubans
5 PVC Snatch Balance (Β½ Squat)
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Snatch High Pulls
5 Power Snatch

Strength

Power Snatch (Heavy Single)

On the Minute x 7
Min 1: 3 Power Snatch at 55%
Min 2: 2 Power Snatch at 60%
Min 3: 1 Power Snatch at 65%

Min 4: Rest

Min 5: 3 Power Snatch at 60%
Min 6: 2 Power Snatch at 65%
Min 7: 1 Power Snatch at 70%

Minutes 8 to 15: Build to a heavy single.

Metcon

Metcon (Time)

"Cool Hwhip"
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

https://youtu.be/7ZmqJQ-nc_s

 

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