03/30/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: 3 Position Snatch (EMOM 14 Mins/ ALT Mins w/ 10 Burpee’s)

Below knee, Hang, Hip

Extra Work

C1: Pause Front Squats (5 x 3 Rest 90 sec btwn lifts )

3 Sec Hold at bottom of squat

C2: Tempo Ring Dips (4 x 10)

3 Sec Down

Conditioning

D: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#