CrossFit 234 – CrossFit
Metcon
Metcon (Weight)
Strength/Technique:
EMOM 7:00
Snatch Complex of:
(2) Tall Snatch + (1) High Hang Snatch w/:03 pause in dip + (1) Low Hang Snatch (2″ below knee) w/:03 pause below knee
*perform complex @35-40% of 1RM Snatch or less.
*There’s no dip in the tall snatch. Focus on driving elbows to the ceiling and pulling yourself under the bar.
Acid Bath (Time)
500m Ski
500m Row
1000m Bike (conversion is .62 miles)
*ALL OUT SPRINT!*
Bulletproofing
Reverse Hyper (3×15) light to medium load