4/9/2015

Main – CrossFit

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Kettlebell Warm-up (No Measure)

4 rounds of:

60yd shuttle run

10 Kettlebell Goblet Squats

10 Kettlebell Swings

5 Kettlebell Strict Presses (each arm)

*weight of your choice*

Snatch Grip Deadlift (5×5 @ 55% of 1RM of your normal deadlift)

*TNG reps and hold on to that hook grip*

Metcon (Time)

7 rounds for time:

200 meter run

20 yd bear crawl

3 Snatch Complex(1 Snatch+1 hang snatch + 1 OHS) 95/65

Foundations: 5 Power Snatch 65/45

Level 1: Snatch Complex 65/45

Level 2: RX

Level 3: RX+ Sntach Complex 135/95
*1 snatch and 1 hang squat snatch is also allowed for the complex*