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09/05/2018

4
Sep

09/05/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Walk the Floors

Light KB SDLHP (work on movement pattern, extension of the hips then shrug then pull)

Burpees

Barbell Complex 1 – Snatch

Strength

Snatch + OHS (5 Sets in 10:00 – Building in Weight)

1 rep = entire complex of one full snatch + one OH squat.

Sots Press (30 Reps in 5:00 – 35/45)

Accumulate 30 reps of barbell sots press in as few sets as possible. Scaling – lighter bar or PVC pipe.

Metcon

Metcon (Time)

For Time – 15:00 Cap:

15-10-5

Snatch 95/135

SDLHP 95/135

Bar Facing Burpees

*Snatches are to a full squat. One bar per person.*

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