WED SEPTEMBER 4, 2019 - CROSSFIT

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” -Michael Jordan

Warm-up

2 Rounds
10 Band Pull-Aparts (chest level and overhead)
10 Overhead Squats with Band
5 Sotts Press with Band (from bottom of squat)
--
Snatch Complex Warm-Up (PVC or Barbell)
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Power Snatch + Ride to Squat
3 Sotts Press
3 Snatch Balance
3 Squat Snatch

Strength

A: Sotts Press

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3https://www.youtube.com/watch?v=XiCtAGjE3Tk

B: Snatch Balance (5 Minutes to Build to Moderate Set of 3)

https://www.youtube.com/watch?v=9536owLEv7g

C: Snatch (5 x 5 )

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

*Same weight across

Metcon

Metcon (Time)

"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)

Directly Into...

10-20-30:
Bar-Facing Burpees
Calorie Row