Wednesday

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.