Week 11 day 1

Posted: November 12, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m run

3 sets empty bar warm-up: 5 hang power snatches + 5 Behind the neck snatch push presses + 3 drop snatches

Pause hang snatch @ knee (1 RM)

In 8 minutes work to

Pause hang snatch @ knee

hold position for 3 seconds before executing pull

Clean Pull (3 x 1 @ 115% of clean max)

Metcon (Time)

21-15-9

DB snatches #55/35

Calorie row

Directly into

21-15-9

Burpees

Ring rows
RX+ #70/55

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