31
Oct
11/01/2018
CrossFit Deerfield Beach – CrossFit
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.*