9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 9/21/18

September 20, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Overtime (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell: (95/65)
90 barbell reps means 90 opportunities to improve on power snatches and overhead squats. The weight athletes choose for each movement should be something they could complete 25+ unbroken repetitions when fresh. If athletes limiting factor is overhead squat mobility, it is recommended to use two separate weights to put them in the best position possible to get better. Even with a lighter weight on the overhead squats, athletes will still get adequate intensity from running and snatching. If unable to run today, complete one of the following:

15/10 Calorie Assault Bike

250/200 Meter Row

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