12/03/2018
CrossFit XD – CrossFit
Snatch Complex (1-1-1-1-1-1-1-1-1)
Snatch Grip Deadlift + Snatch High Pull + Squat Snatch
1-1-1 @ 65% of 1rm
1-1-1 @ 70% of 1rm
1-1-1 @ 75% of 1rm
*Complete complex every 90 seconds for 9 sets
*The bar comes to the ground between each movement in the complex.
*Looking for QUALITY
*Focus on technique
*Try to stay true to the percentages
*Elbows up high on the high pull
Metcon (Time)
For Time Complete:
10-9-8-7-6-5-4-3-2-1
Squat Snatches 115/75
Pull-ups
Wall Balls 20/14
*Should feel like a sprint
RX+
Squat Snatches @ 135/95
CTB
Wall Balls 30/20
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