01/28/2015

Main – CrossFit

Strength/Skill

Snatch (*LIGHT LOAD/SPEED IS FOCUS)

8 MINUTES OF:

TEMPO SGDL – HANG POWER SNATCH + OHS

*WORK AHAP

8 MINUTES OF:

HANG SQUAT SNATCH + CONTROLLED RETURN AND TNG POWER SNATCH

Metcon

Metcon (Time)

BUY-IN:

1K ROW

THEN:

3 ROUNDS OF:

12 PJ (135/85)

9 BURPEE OVER THE BAR

6 HANG SQUAT CLEANS (SAME AS PJ WEIGHT)