May 16, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

Take 20 Minutes to Complete:

5 Working Sets of 3 Reps

Work Up to a Heavy Triple

Metcon

Metcon (Time)

For Time:

50 Wall Balls (20/14)

50 Hang Snatch (75/55)

50 Wall Balls (20/14)

*Time Cap: 12 Minutes*

—————————

Rx+

75 Wall Balls (20/14)

50 Hang Snatch (95/65)

75 Wall Balls (20/14)

Competition Side Work

Snatch Balance (5 x 1 @ 90% of 1RM Snatch)

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