11/01/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

PVC Pass Throughs

3 Rounds:

8 PVC OH Squats

5 PVC Snatch Balance

5 PVC Snatches

5 V-Ups

Strength

Snatch (7:00 EMOM – 3 Snatches @ 60-70%)

Snatches are to a full squat and each set of 3 is touch-and-go. Work up to a moderate weight, perhaps a bit above today’s WOD weight to prep for the WOD. Score is final set of 3.

Metcon

Metcon (Time)

For Time – 18:00 Cap:

21-15-9

Snatches 75/115

Toes-to-Bar

Box Jump Overs 20/24

*Snatches are to a full squat. Scale weight if needed before opting to scale to a power snatch. Choose movement over load.*