THU SEPTEMBER 19, 2019 - CROSSFIT

“Impossible is just an opinion.” – Paulo Coelho

Warm-up

2 Rounds
10 Band Pull-Aparts (chest level and overhead)
10 World’s Greatest Stretch
15 Second Single Leg/Single Arm Plank (each side)
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Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Hang Snatch Hinges
5 Hang Snatch Pulls
5 Hang Snatch High Pulls
5 Hang Power Snatch

Strength

Power Snatch (5 x 4)

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch
*Sets: 50-55-60-60-60% 1RM Snatch*

Metcon

Metcon (Time)

"Step Brothers"
5 Rounds, 4:00 Each:
250 Meter Row
10 Box Jump Overs
10 Front Rack Box Step-Ups (45/35) (20")
Rx+ (95/65)

Score is your slowest round