Monday 5-15-17

CrossFit Lifted – CrossFit

Snatch

10-15 minutes of squat snatch technique, then 10 minutes to build to a “heavy” squat snatch

NOTE: we are looking for proper form in this lift, above weight. Some of you will have issues in this lift and that is ok. We are looking for improvement over the next four weeks, not perfection.

Metcon (Time)

2017 CrossFit Games Regionals Event 2

21-15-9

Dumbbell Snatches (85/55)

Ring dips

6 min cap.

NOTE:

This workout is designed to be VERY fast. If you are unable to do ring dips or the prescribed weight, please use these scaling options:

Intermediate:

(55/35) box push-ups

Beginner:

(35/20) hand release push-ups

Bulgarian Split Squat

3 sets of 10 (5 each leg)

Rest 90 seconds

Choose a weight that is challenging
https://youtu.be/2C-uNgKwPLE

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