09/17/2018

Underbox CF – CrossFit

Power Snatches

8 MIN EMOM:

1 High Hang Power Snatch+ 1 Hang Power Snatch + 1 Power Snatch – find appropriate weight

Then 8 MIN EMOM

1 Full Snatch (SQUAT)- add weight every minute and find a heavy single for the day

Metcon (AMRAP – Rounds)

DEATH BY THRUSTERS/BURPEES 95/65

every minute on the minute, you will add one rep

Minute 1: 1 thruster/1 burpee

Minute 2: 2 thrusters/ 2 burpees

Minute 3: 3 thrusters/3 burpees

Until you can no longer…

No quitting early…

EXTRA

3×10 BACK SQUATS- no rerack- all 10 for 3 sets- find a heavy 10