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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 5/14/18

May 13, 2018

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

Double Crossed (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

EXTRA CREDIT

Metcon (No Measure)

1. Snatch Skills

On the 1:30 for 7 Sets:

Snatch Pull

Hang Snatch High Pull

2 Power Snatches

2 Overhead Squats

Technique loads. Not to exceed 50% of 1RM.

2. Squat Snatch

On the Minute x 9 – 2 Repetitions

Minute 1 – 60%

Minute 2 – 65%

Minute 3 – 70%

Repeat this cycle (2) additional times

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text