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

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