CrossFit workout for 12/4/19

3
Dec

CrossFit workout for 12/4/19

Strength: Snatch 

All sets at 50-60% of 1RM Snatch (11 mins)

EMOTM x 3

3 Snatch Grip Deadlift to Knee- Pause for 2 secs

rest 1:00

EMOTM x 3

3 Hang Snatch High Pulls- 3 sec lower to the knee each rep

rest 1:00

EMOTM x 3

3 Hang Power Snatches

Conditioning:

 9 Min AMRAP

12 Hang Power Snatches 

9 Burpees Over the Bar

6 Overhead Squats

Comp: 135/95, Lateral Burpees

Fitness: 95/65, Lateral Burpees

GPP: 75/55 (Front Squats), Reg. Burpees

Health: DB Snatch and 12 Alt. DB OH Lunges (6/arm)