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

11.03.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A) Take strictly 5:00 to warm up to 75% of your Snatch or as close to it as you can and still comfortably make lifts with the complex.

B) Take 6:00 after the Snatch complex to warm up to your Back Squat weight.

A): Snatch Deadlift + Dude Pull + High Hang Snatch + Snatch (5 x [1+1+1+1] @ 75%; E2M)

B): Back Squat (10×3; @ 75%; E:1:50)

Metcon

C): Metcon (Time)

For Time:

21-15-9

T2B

Box Jumps

Accessory

Metcon (Weight)

3x

A) Reverse Hyper – 20

B) Romanian Deadlift – 10
No more than +90# on A, and use the same weight as last week on B.

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!