Crossfit – Monday 30th, 2015

Main – CrossFit

Technique

15min tech

3 position snatch

hip, hang, floor

Weightlifting

a: Hang Snatch (5reps @ 3sets)

b: Snatch Grip Push Press (8reps @ 3sets)

Metcon

Metcon (Weight)

EMOM for 15 minutes-

Minute 1: 8-12 Ring Dips and 10 sit ups

Minute 2: 6 max effort broad jumps

Minute 3: 20 Russian KBS (heavy)

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