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07/05/2018

4
Jul

07/05/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist/Ankle Warm-Up

Toe Touches

Two Taps

PVC Pass Throughs

PVC OH Squats

PVC Snatch Balance

Metcon

Metcon (Weight)

6 Sets, Every 60 seconds:

1 High Hang Snatch @ 50-65% of 1RM Snatch

*rest 1 extra minute*

4 Sets, Every 90 seconds:

1 Hang Snatch @ 65-80% of 1RM Snatch

*rest 1 extra minute*

3 Sets, Every 2 minutes:

1 Snatch @ 80%+ of 1RM Snatch

*20:00 running clock, building to a heavy snatch. No power snatches. Set up all weight plates at the start of the workout. Score is weight of final snatch.*

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