140826


Main – CrossFit

Weightlifting

Hang Snatch (Build to a heavy double.)


Anywhere from the knee to the hip. Yup, SQUAT.

Metcon

Metcon (Time)

10 Rounds For Time:
10 Deadlifts (135/95lbs)
10 Push Ups

These deadlifts are LIGHT. If rx’d is not light, change it so that it is. 10 should feel EASY.

Just because they’re light doesn’t mean they’re sloppy. Ensure form is tight.

Broken record time. DO GOOD PUSH UPS. PLLLLEEEAAAASSSEEE.

If you don’t know what a good push up is, ask.

If you’re uncertain if your push ups are good, they’re NOT. Ask.

Extra

3 Position Clean (Build to a heavy perfect set.)


In order the positions are; high hang (hip), low hang (just below knee), floor.

Squat each rep.

Chest-To-Bar Pull-ups (7 Sets of 9 UB with :40 rest between. )

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