3.7.19

CrossFit 972 – CrossFit

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Barbell Conditioning

6 Position Snatch

Every 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Both part are completed at 55% of 1RM Snatch

Goal is to go unbroken through the complex. Weight is light so that goal can be achieved. Focus on the technique today!!!

Metcon

Leg Work (Time)

Every 4:00 x 5 Rounds:

9 Box Jump Overs (24″/20″)

15 Dumbbell Front Squats

15/12 Calorie Row

RX+: 30″/24″ Box, 15/12 Cal Bike

Score is your slowest out of all five Rounds

DB’s must be held IN THE FRONT RACK!!! NOT ON THE SHOULDERS!!!

We want the challenge ourselves in that position today.

Functional Body Building

Metcon (No Measure)

5 Sets: 6 Dumbbell Thrusters

3 Sets: 9 Dumbbell Bent Over Rows (each arm)

1 Set: 50 Weighted Sit-Ups

Rest 1:00 between sets

Athlete choice on DB load