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12/04/2018

South Slope CrossFit – CrossFit

Weightlifting

Snatch Complex (10 x 2)

One Complex Every 2:00 x 8 Rounds

Power Snatch from Floor + Squat Snatch from Hang

Goal = Start @ 70% of 1RM Snatch, increasing load every 2 sets.

Snatch High Pull + OVHS (Varied)

Every 2:00 x 5 Rounds

x3 Snatch High Pull From Hang Above Knee

+ 1 Power snatch

+ 5 Overhead Squats

Goal = All Sets @ or above 60%

Metcon

Metcon (Time)

“Dessert”

For Time

2 Rounds

15(10) Calorie Assault Bike

10 Power Snatch 95/65

1 Round

20(15) Calorie Assault Bike

20 Hang Power Snatch 95/65

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