191023

CrossFit (Performance)
A.
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (115/75 lbs)
20 Toes to Bar

CrossFit (Fitness)
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
40 Alternating Dumbbell Snatches