190107

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

3 – Position Snatch from floor

Snatch

Low Hang Snatch

Hang Snatch
Work to a heavy complex

Metcon

Metcon (Time)

4 rounds for time

15 OHS

2 Rope Climbs

Performance- 135/95

Fitness- 95/65

Sub for 1 rope climb=3 rope repel

Overhead Squat

Following the metcon-

7 minutes to find a 2RM from the floor. This can be in any way (snatch, power snatch + OHS, clean + back rack+ OHS)

Overhead Squat

Following the metcon-

7 minutes to find a 2RM from the floor. This can be in any way (snatch, power snatch + OHS, clean + back rack+ OHS)

Accessory Work

5 sets

:12 MAX effort bike sprint

Rest 2:30

Speak Your Mind

*