September 30, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Snatch

Every :20 for 2 Minutes:

1 Snatch Grip Deadlift

*Rest 1 Minute*

Every :30 for 2 Minutes:

1 Snatch Pull

*Rest 1 Minute*

Every Minute for 10 Minutes:

1 Snatch

**Increasing Weights – Record Heaviest Snatch**

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

150 Double Unders

Max Effort Toes to Bar

*Rest 4 Minutes – **Announcement**

AMRAP 4

150 Double Unders

Max Effort Toes to Bar

Immediately Followed By:

???

———————————–

Rx+

GHD Sit Up

Competition Side Work

Squat Clean (15 Minutes on Technique )

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