Main – CROSSFIT
Fitness
Metcon (No Measure)
1) 5X max reps Strict pull ups (may scale to band assisted) sets should be over (8+ for Bodyweight) (12+ for banded)
Rest @ :90
Only record your first round.
rx-no assistance
Pull-ups
Metcon (Time)
21-15-9
Front squats @ 50%
OTB burpees
Performance
Metcon (No Measure)
1) Hip power snatch + OHS: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders
2) Todays Met-con
3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from Monday, #4
