July 24, 2016

CROSSFIT
Weightlifting
EMOM x 15 Snatchtastic Technique Wave (Weight)
EMOM X5:
2 Snatch Pulls (Increasing to near max snatch)
–Strip down weight and start the next set light.–
EMOM X5:
Snatch Pull + Full Snatch (3 seconds in the hole)
–Keep increasing weight.–
EMOM X5:
Full Snatch
Reset. Do not touch and go.
FOCUS ON PROPELLING THE BARBELL *UPWARDS* WITH YOUR HIPS BY MAKING *CONTACT*

Metcon (Time)
5 Overhead Squats (-15% of EMOM Max)
1 Ring Muscle Up
4 OHS
2 Ring Muscle Ups
3 OHS
3 Ring Muscle Ups
2 OHS
4 Ring Muscle Ups
1 OHS
5 Ring Muscle Ups
Must full snatch the first OHS rep. If you miss your full snatch, do an extra OHS.

SWEAT
Metcon
Death By Burpee Box Jump (AMRAP – Rounds)
Death By Burpee Box Jump
Minute 1: Complete 1 burpee, then 1 box jump
Minute 2: Complete 1 burpee, box jump and then a second burpee box jump

Continue by adding a rep of each movement each minute until you can no longer complete the reps of that round. Score is total rounds plus reps.

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