December 29, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Hang Snatch

Metcon (5 Rounds for reps)

Take 5 Minutes to Warm Up Hang Snatch

Five Rounds of:

1 Minute: Max Effort Hang Snatch (95/65)

2 Minute: Rest

Rx+: (135/95)

Metcon

Metcon (Time)

Three Rounds for Time:

30 Double Under (Scale: 90 Single)

20 Overhead Squats (75/55)

10 Hand Stand Push Ups

*Time Cap: 12 Minutes*

——————————-

Rx+

50 DU

20 OHS (115/75)

10 Deficit HSPU (4″/2″)

Competition Side Work

Take 10 Minutes to Practice Hand Stand Walks

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