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)

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):

Thrusters 95/65
Box Jumps