CrossFit – Tue, Oct 11
CrossFit – Tue, Oct 11
5 Sets of the following Snatch Complex: (Weight)
Power Snatch + Low Hang Snatch(just below the knee) + OHS
Rest 90-120 secs b/t working sets
*Warm-up to 70% of 1 RM Snatch & begin
working sets there; all sets need to be performed
at or between 70-80% 1 RM Snatch
Metcon (Time)
4 RFT:
30 Shoulder Taps (Back-facing wall HS)
200m Farmer/OH Carry (2 DB; 50/35)
20 Single-Arm Devils Presses (10R/10L)
30 Shoulder Taps (Back-facing wall HS)
200m Farmer/OH Carry (2 DB; 50/35)
20 Single-Arm Devils Presses (10R/10L)
Timecap: 20 mins
*One arm extended OH down to the 200m mark.
Switch the extended arm OH on the way back.
LVL1: Forward-facing Shoulder Taps
LVL2: Heels Against the Wall Shoulder Taps
Metcon (Time)
As Fast As Possible (AFAP):
21-15-9-15-21
Thrusters 95/65
Box Jumps
