Main – CrossFit

Weightlifting

1: Snatch Pull (12×3 3 position Snatch Pull)

Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Metcon

2: Metcon (AMRAP – Reps)

7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 305/195
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

ADV RX Deads 335/225

ADV RX after the WOD

3: Metcon (Time)

20 Muscle ups for time, every time you break rest for 1 full minute