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10/04/2018

3
Oct

10/04/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

150m Row

PVC Pass Throughs

PVC OH Squats

PVC Snatch Balance

PVC Complex 1 – Snatch

Strength

Metcon (Weight)

Every 2:00 for 2 Sets:

2 High Hang Snatches

Every 2:00 for 2 Sets:

2 Hang Snatches

Every 2:00 for 2 Sets:

2 Reps of 2 Snatch Lift-Offs + 1 Snatch Complex

*12:00 running clock – 6 sets total. All snatches are to a full squat and each set of 2 reps is performed touch and go. No power snatches are allowed – focus on form and mechanics over weight. Score is weight of final complex (6th set).*

Metcon

Metcon (Time)

For Time – 12:00 Cap:

800m Row

30 Over the Bar Burpees

15 Hang Power Snatches 95/135

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