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

Written by adminxd on December 3, 2018. Posted in Uncategorized

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