Deep River Fit – CrossFit

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A: Warm-up (No Measure)

OHS Hold x 45 sec (accumulate)

3 rounds:

3 Halting Snatch DL

3 High Pull (hip contact) 3 OHS

B: Snatch

every 2:00 for 12:00

1 halting snatch DL

1 Power Snatch



Think Speed and footwork.

Work to not adjust feet before going into OHS. They should already be in the right place.

C: Metcon (Time)

For Time w/ partner:

60 CTB

80 Pwr Snatch (75/55) 400 Dubs
Weight should be light enough to cycle consitently each time.

30 sec of practice per person for dubs.

Or 400 singles

D: Warm-up (No Measure)

Banded Face Pulls

3×12 @ 21×1

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