CrossFit – Wed, Apr 9

Performance
Deadlift (5 Reps every 2:00 x 3 Sets)

Coach’s Notes: Pause for 3 seconds at the bottom of the knee. We recommend using a double overhand grip today as opposed to a mix grip so that this helps with the Power clean.

Performance
Metcon (8 Rounds for reps)

Complete a round every 2:00 x 8 sets:

6 Power Snatch (95/65)

6 Lateral Bar Burpees

24 Double-unders

Coach’s Notes: Record the time it takes to complete each round. Power Snatch should be TNG and unbroken so scale accordingly.

Fitness
Metcon (8 Rounds for reps)

Complete a round every 2:00 x 8 Sets:

12 Alternating DB Snatch (50/35)

6 Lateral Burpees Over DB

24 Double-unders