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)