12/17/2014

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**

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