West Little Rock CrossFit – CROSSFIT
(No Measure)
Burgener warm-up
Then…
EMOM x 5 minutes
1 pressing snatch balance
1 heaving snatch balance
1 snatch balance with empty barbell
https://www.youtube.com/watch?v=mddXVpsYLbM
Metcon (Weight)
Every 90 seconds for 12 minutes (8 sets)
Rx:
3 Snatch grip deadlift
2 Muscle snatch
1 Power snatch
*Start with empty barbell and build to a heavy set for the day
Metcon (Time)
3 RFT
Rx:
10 Hang power snatch @ 75lbs/55lbs
100 singles
Rx+:
10 Hang power snatches @ 60% 1-RM
50 Dubs
Time Cap = 11:00