CrossFit:
A.) Three Position Snatch
B.) Kombucha was a bad choice (Time)
For Time:
21-15-9
Push Jerks 135/95
Burpees Over The Bar
Toes-To-Bar
21-15-9
Push Jerks 135/95
Burpees Over The Bar
Toes-To-Bar
RX+ 155/105
Sweat:
A.) Every 3 min x 5 Rounds
12/9 Row or Bike
50 Double Unders
Max DB Snatches 45/35lb.
12/9 Row or Bike
50 Double Unders
Max DB Snatches 45/35lb.
B.) Every 3 min x 5 Rounds
200m Run
15 Box Jumps 24/20″
Max Overhead Squats 45/35lb Bar
C.) 5 min AMRAP:
Devils Press (any weight just try to keep moving)
*3 min rest between each section. Advanced may add weight to the OHS. 95/65?
Spend 20min. Working up to something heavy here…
Take a 2 second PAUSE at each position and FOCUS on the positioning.
Position 1) From Mid Thigh
Position 2) From Just Below The Knee
Position 3) From The Floor
*KEY points today are going to be really focusing on sweeping that bar into your hip crease, keep your eye gaze forward, HOOK GRIP, and moving your feet on the jump a max of 4-6 inches on each side.