CrossFit Ktown – CrossFit

SP A): Snatch (4-4-4 – full snatch, not TnG, building)

FX A): Deadlift (10 sets of 3 TnG with controlled negative, build)

B): Metcon (No Measure)


Strict ring dips

Strict knees to elbows

DB snatch EACH arm

200m jog

– perform regular dips or negatives (band if needed)

– perform knee raises as high as possible

– concentrate on tight setup and connecting the hips to the shoulders to the DB