181203

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Snatch High Pull

Focus on big pull and building in weight. This shoulf feel like a 6RPE snatch. Focus is on speed NOT weight
Emom 5

x2 High pulls

Hang Power Snatch

EMOM 5

x2 reps

Be explosive and focus on high catch. It is more about speed than weight here

Squat Snatch

EMOM 5

x2 reps

Building here if technique and speed allows.

Not TnG

Accessory Work

5 sets

3-6 Wide Grip Pull Ups

15-20 Banded Face Pull

Rest :30-:60

**pause on banded face pull.

**Wide grip pull ups focus on scrap retraction

Power Snatch Cycling

Touch n Go Reps.

*fast singles are allowed but goal is working TnG
5 sets :30/:30

Score today is your lowest round. Fight and work hard to keep your rounds as close to the first as possible.

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

25 DU (40singles)

10 STO

Performance 115/80

Fitness95/65

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