FRIDAY CROSSFIT 08/04/17
A. Snatch Pull + Snatch (4 x 2, 3 x 1)
E2MOM x 16 minutes
min 0-2- 2 reps 70%
min 2-4- 2 reps 75 %
min 4-6- 2 reps 80%
min 6-8- 2 reps 75%
min 8-10 1 rep 80%
min 10-12- 1 rep 85%
min 12-14- 1 rep 88%
power snatch or hang power snatch if mobility doesn’t allow for proper positioning
B. Front Squat (3 x 3 @ 4444 )
increase load from last week
4 sec down
4 sec pause
4 sec up
4 sec pause
C. AMRAP x 6 minutes
5 power snatches, 70% of today’s heaviest
20 double-unders
