150304

Main – CrossFit

Weightlifting

Push Press (5 Heavy Sets of 3)

Metcon

Metcon (Time)

3 rounds for time:

Row 500m

12 kettlebell snatches, left arm (24kg/16kg)

12 kettlebell snatches, right arm (24kg/16kg)
Make sure with the KB snatches same standards apply as with the KB swing – arms covering ears at the top. Ensure the KB is not out in front!

Extra

Metcon (No Measure)

Touch and Go Power Snatch 6×6 at 55% every 90 seconds.

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Build to heavy 6 Touch and Go Power Snatch

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8 Minutes of:

3 Strict HSPU

5 Kipping HSPU

*Add up to a 3/4″ deficit if possible.

If these numbers are too high change it to 1/3 for 8 minutes. Or, 3 pike push ups + 3 handstand pushups. Or, 5 seated dumbbell presses + 3 pike push ups for 8 minutes.

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