Sunday 191201

CrossFit Rx – CrossFit

Snatch Balance (3×4 @ moderate weight )

Snatch (Hang Snatch x1 + Snatch x1 – 4 sets)

@ technically moderate weight, rest 90s-2:00

Snatch Grip Deadlift (3×5 @ 100%+ best Snatch)

Accessory

3-4 Sets:

A1. Strict Toes to Bar x5-7

A2. Dumbbell Bench Press x9

Tuesday 191126

CrossFit Rx – CrossFit

Front Squat (3×4 @31X1 tempo,rest 2:00. Increase from last week)

“Butkus” (Time)

4 Rounds

30 meter Bear Crawl or 10 meter Handstand Walk

21 Wall Balls (20/14)

15 Toes to Bar

9 Box Jumps (30/24)

Finisher

Accumulate 100 band pull aparts