2018年11月20日

Strength

1) Muscle Snatch + Hang Power Snatch (try and be CRAZY fast) + Snatch Strict Press Behind Neck: (3+3+3) x 3 sets

*In between sets, do banded pull apart

2) Snatch Pull + Snatch high pull + Snatch:  (1+1+1) x 5 sets

Conditioning

“CrossFit mainsite 181118”

21-15-9 reps for time of:

Left-arm kettlebell snatches

Right-arm kettlebell snatches

Pull-ups

Men: 24-kg kettlebell

Women: 16-kg kettlebell

Option

15-12-9 reps for time of:

Left-arm kettlebell snatches

Right-arm kettlebell snatches

Assisted pull-ups

Men: 12-kg kettlebell

Women: 8-kg kettlebell

Yukie Ito1 Comment