CrossFit – Tue, Nov 15
CrossFit – Tue, Nov 15
Snatch Complex
5 Sets of the following
Snatch Complex @62.5% of 1 RM:
1 Snatch Grip Deadlift+
1 Snatch Grip High Pull+
2 Hang Snatches(@knee)+
1 Drop Snatch
-Then-
1xME UB Snatches@62.5% (These may be power
or squat).
*Record number of snatches.
Metcon (Time)
9-7-5
Thrusters 135/95
Ring Muscle Ups
L1: Jumping RMU w/full lock-out on the dip
L2: Pull-up+Ring Dip (Keep the rep scheme the same)
Options for Pull-up from the most-least challenging:
1. C2B PU
2. Chin-Over-Bar PU
3. Jumping C2B
4. Strict PU w/band
5. Horizontal Ring Row
6. Ring Row
Options for the “Dip” from the most-least challenging:
1. Ring Dips
2. Banded RD
3. Matador Dips
4. Box Dips
