Crossfit – Thursday 22nd, 2014

Main – CrossFit


a: Front Squat (

heavier than last week!

b: Hang Power Snatch.Hang Snatch.Snatch (

this is not load intensive. focus on the positioning of your back and shoulders in the hang position, full hip extension, and lock out in the receiving position. speed under the bar!

if you are not confident in all these variations you will keep the load low and work repetitions of one variation.


Metcon (Time)

2rds for time

40 goblet squats 53/35

40 hand release push ups

40 kettlebell swings 53/35


8min time cap

2rds for time

30 goblet squats 44/26

30 hand release push ups

30 kettlebell swings 44/26


8min time cap

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