CrossFit Ktown – CrossFit
A: Snatch (7 sets of 3, sets across, technique focus, full sq)
We will do 7×3 each Saturday for 6 weeks. Plan to build in weight over those 6 weeks. A good place to start would be ~55%. If you added 5% each week you would end doing 7×3 at 80%. This is a technique-driven session. The snatch is less a strength builder and more a display of technical prowess. Act accordingly.
B: Speed Squats (10×2 @ 60% OTM, focus speed out of the bottom)
C: Metcon (Time)
Jacked and Tan Classic Event 3:
20,000/14,000lbs worth of deadlifts
400 double unders
100 box jumps 24/20″
Choose your weight on the DL and run the math to see how many reps you need to accumulate. Workout may be completed in any order. BJ have to be done in sets of 10 between partners.