CrossFit Ktown – CrossFit
FX A: Hang Power Snatch (2-2-2-2-2)
Immediately following each set perform 5 depth drops from progressively higher heights.
SP A: Snatch Deadlift + Snatch Pull + Snatch (Build to heavy single of complex. SDL @ 0031)
reset between each rep
B: Metcon (5 Rounds for time)
8 hang power snatches @ 60% of A
16 lateral jumps across BB
1 sled sprint 25m inside
Walk rest 2-3 min
Can scale the hang power snatches to 16 alt DB snatches @ moderate weight.
GUT: Metcon (Time)
100 L-hang flutter kicks
Every break = 15 sec side plank each side