October 2, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard


Paused Snatch Deadlift + Snatch

Every 2 Minutes for 14 Minutes:

1 Snatch Grip Deadlift with 3 Second Pause 2″ Below the Knee – finish deadlift – followed by a Touch N’ Go Snatch.

**Increasing Weight as Needed**


Metcon (3 Rounds for reps)

Three Rounds for Calories:


15 Toes to Bar

5 Hang Power Snatch (135/93)

Max Effort Assault Bike Calories

*Rest 3 Minutes*



20 Toes to Bar

10 Hang Power Snatch (135/95)

ME Assault Bike

Competition Side Work

Push Press (5 x 3 @ 85%)


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