Monday 1-29-18

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CrossFit Lifted – CrossFit

Snatch grip deadlift + 2 power Snatches

Brief refresher on power snatch technique (foot position, grip, head position, pull extension and catch).

Every 2 minutes for 6 sets:

1 Snatch-grip deadlift +2 power Snatches at 83-85%* of your 1RM power snatch

NOTE: try your best to mimic your setup for the snatch when performing the deadlift. Drop the bar and reset between all reps.

*This is a 3-5% improvement from last week

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
If you cannot do ring muscle ups, scale to bar muscle ups/chest to bar pull-ups/pull-ups/ring rows

300 singles for 100 double unders.

Metcon (No Measure)

3 sets:

7 KB Deadlifts (70/53 each arm)

100 ft. Farmer walk

7 KB Deadlift

Rest 90 seconds

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