We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

05.19.2014

Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)
8 Hang Power Snatch (HPSn)
8 Snatch 1st Pull (Sn1)
8 Power Snatch (PSn) + Snatch Balance (SNB)

Weightlifting

A): Power Snatch + Snatch Balance + Snatch (12:00 – :02 Pause in the bottom)

B): Back Squat (5@55%, 5@65%, 5@75%, 5+@85%; rest :90)

Base off of 90% of max.

C1): Pull-ups (4×5 AHAP; rest :90)

C2): Bent Over Row (4×5 AHAP; rest :90)

Metcon

Metcon (Weight)

EMOM x 10:00
3 HSPU (strict) @31X1
3 Power Snatch @ 65% of complex
Try to add a deficit to the HSPU

Skill

Every :90
A1) Swing 10-10-10-10-10 [HVY]
A2) Rope Climb 1-1-1-1-1

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!