Main – CROSSFIT
Fitness
Back Squat
Metcon (Time)
Rx
21-15-9-15-21
Front squats 95/55
Dubs
Rx+
21-15-9-15-21
OH squats 95/55
Row for calories
Performance
Metcon (No Measure)
1) Back Squat w/ Pause:
70% x2x6sets
**First rep is each set has 3 second pause in bottom
2) Snatch Balance w/ 3second Pause in Bottom: 3, 3, 3, 2, 2, 1
3) Snatch w/ 3second Lift-Off: 12 reps total
reps
@ 75%
**Emphasizing leg drive and controlled bar path during the initial pull to above the
knee**
