190912

CrossFit (Performance)
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%

B.
For time:
40 Calories of Rowing on Concept 2
30 Toes to Bar
20 Snatches (135/95 lbs)

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
For time:
30 Calories of Rowing on Concept 2
40 V-Ups
50 Kettlebell Swings