2018年12月4日

Strength

Muscle Snatch + Tall Snatch + Snatch balance Without a Dip+ Zotts Press: (3+3+3+3) x 3

Snatch Deadlift to Mid Thigh (pause for three seconds) + Snatch Pull + Snatch: (1+1+1) x 3


Conditioning

Option

Complete as many rounds as possible in 15 minutes of:

7 kettlebell squat snatches

14 strict bench dips

“CrossFit mainsite 181130”

Complete as many rounds as possible in 15 minutes of:

7 squat snatches

14 strict ring dips

Men: 165 lb.

Women: 110 lb.