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Aug 7, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

6 Rounds for Time

200m Run

15 Wall Balls 20/14

10 Push Press 95/65

1 Rope Climb

Cool Down

-Banded OVH Distraction

-Pigeon pose

-Banded hamstring stretch

Competitor/Accessory

Snatch (3 reps)

24min Clock

0:00-6:00

Every 2 minutes perform 3 High Hang Snatches (from the hips)

6:00-12:00

Every 2 minutes perform 3 Hang Snatches (above the knee)

12:00-18:00

Every 2 minutes perform 3 Hang Snatches (below the knee)

18:00-24:00

Every 2 minutes perform 3 Snatches (from the ground)

*Athlete’s weight choice, these are all squat snatches*

Snatch Pull (3-3-3-3)

4 sets of 3 Snatch Pulls at 110% of your 1RM Snatch