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08/27/2018

26
Aug

08/27/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

30 Single Jumps

Arm Circles

Wrist Warm-up

PVC Pass Throughs

PVC OH Squat + Sotts Press (squat + Press in bottom of squat)

Kips

Complex 1 – Hang Power Snatch

Strength

Hang Power Snatch (10:00 – 3 x 3 building to moderate weight)

The idea is to practice mechanics for the workout under a bit of a heavier load, with emphasis on full hip extension. Suggested building is something like 60%/70%/80% of 1RM Power Snatch. Third set should be a challenging but doable set of 3 connected hang power snatches.

Metcon

Metcon (AMRAP – Rounds)

5 Rounds – EMOM:

Minute 1: 5 Hang Power Snatches 65/95 + 25 DUBs

Minute 2: 5 Shoulder to OH 65/95 + 8 Toes-to-Bar

Minute 3: 10 Bar Facing Burpees

*15:00 Running clock. Scaling for DUBs is 25 Singles.*

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