CrossFit Classes:
Weightlifting:
1 Snatch Pull + 1 Snatch + 1 OHS (Every :90 x 7 – Build)
:02 pause at the bottom of OHS
Metcon (Time)
3 Rounds
400m Run
15 Chest to Bar Pullups
15 Power Snatches (95/65#)
400m Run
15 Chest to Bar Pullups
15 Power Snatches (95/65#)
CrossFit LITE Classes:
In 4 Minutes:
Run 500m
Max KB Swings in remaining time
Run 500m
Max KB Swings in remaining time
rest 1 minute
In 4 Minutes:
Row 500m
Max Thrusters in remaining time
rest 2 minutes and repeat