11/1/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

1:30 accumulated in OHS

then..

3 sets

3 dip high pulls

3 hang power snatch

3 OHS

B: Snatch

3×5 Snatch Balance (empty bar)

into

5×3 hang snatch at 70% of max

C: Metcon (AMRAP – Rounds and Reps)

12 min amrap with partner

8 SB Over Shoulder

10 Strict Press (95/65)

8 SB Over Shoulder

15 Strict Press

8 SB Over Shoulder

20 Strict Press …

etc..
Athletes split work however.

Choose a strict press weight you can complete at least 5-10 with every single time.

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