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Oct 5, 2017

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CrossFit Black Box – CrossFit

Metcon

Snatch Grip Deadlift (3-3-3-3-3 E2M for 10min)

Main concern here is building strength while hitting proper snatch positions. First set at around 80% of 1RM Snatch, build from there based on feel. Every rep from dead stop…No Touch and Go.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16min:

8 Burpee Box Jump Overs, 24/20″

8 Hang Power Snatches, 115/80

8 Thrusters, 115/80

Competitor/Accessory

Metcon (AMRAP – Rounds and Reps)

Death by Handstand Walk

10ft in the first min

20ft in the second min

30ft in the third min

Etc.

Continue as far up the ladder as possible until you can no longer complete the required feet in a given minute.
*Does not have to be unbroken. Scale to number of steps taken if still learning. Or practice kicking up to a handstand on the wall if necessary.

**Score is rounds completed + extra feet in 10ft increments only

First Pull-up

Metcon (No Measure)

4 rounds untimed:

12 Ring Rows

6 Deficit Pull-ups

*Make ring rows difficult…reps 10-12 should be hard to complete.

**For negatives, jump to the chin over bar position and slowly lower to full arm extension in 3-5 seconds