CrossFit 234 – CrossFit
Strength
Snatch (6×3)
3 Position Snatch (not to exceed 60% of 1RM)
6 Sets of:
Snatch + High Hang Snatch + Low Hang Snatch
*these are all full squat snatches. If you catch high, then ride it down to below parallel*
Metcon
Metcon (Time)
4 Rounds
5 Power Snatch (95#/65#-all)
5 Strict Pull-ups (M/S: Kipping Pull-up/Ring Row- no bands)
5 Strict HSPU (M/S: Open standards 5″ elevated target)
Accessory
Turkish Sit-ups 3×8 each side