05/12/2015

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

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