CrossFit – Monday, September 17th, 2018

Workout of the Day 

-Weightlifting-

Snatch Pull + Hang Snatch (high hang) + Snatch

Work up to a heavy set of 3 x (1+1+1)
then,
90% x (1+1+1), 95% x (1+1+)

*Eight minute cap.
*Complete percentage sets on a 90 second clock.
*Full catches

-Conditioning-

Eight rounds, each for time of:
30 Double Unders
12 Box Jump Overs, 30/24
8 Handstand Push ups

*Time cap: 70 seconds
*Rest 1:50 between rounds

-Optional Skill-

Every minute, on the minute, for 10 minutes:
Alternating Pistols, 4-8 total reps

*Practice however you’d like to practice but with the understanding that modifications in class will be as follows:

Option II – hold 5-10 pound weight in front and/or heel slighlty elevated
Option III – narrow stance squats (heels elevated if necessary)

Post all results to Triib and/or comments

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