9
Apr
4/9/2015
Main – CrossFit
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*