CrossFit Ktown – CrossFit
FX B): Deadlift (TnG 10-8-6-4-2 building)
A): Metcon (No Measure)
PVC Snatch position work:
1) Hip pocket
2) Above knee
3) Floor
SP B): Metcon (Weight)
Build to heavy single of hip pocket snatch + above the knee hang snatch + snatch
C): Metcon (AMRAP – Rounds and Reps)
As many reps for quality in 10 min:
20 total single arm DB OHWL ~50/35lb
(switch hands after 10 reps)
15 push-ups
10 V-ups
Practice. Remember that practice does not mean slow. Practice means movement quality focus. If movement is good, ratchet the intensity up. If movement quality suffers, slow down.
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