07/21/2015

West Little Rock CrossFit – CROSSFIT

Metcon (Weight)

Every 90 seconds for 12 minutes (8 sets):

Rx+:

1 Snatch + 1 OHS + 1 Snatch balance

Start with 50% of your snatch 1-RM, then slowly build up to a heavy set for the day.

Rx:

1 power snatch + 2 OHS

*Record the heaviest set performed

Metcon (3 Rounds for time)

Every 6 minutes for 18 minutes (3 rounds):

Rx+:

12 Deadlifts @ 225/135

200m Run

8 Deadlifts @ 225/135

200m Run

4 Deadlifts @ 225/135

Rx:

185/115

*Record time for each round.

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