Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
8 Sn grip rdl
6 hang High Pull (elbows toward ceiling)
4 Pwr Snatch Pull Unders (fast and loud feet)
B1: Snatch Complex (5 sets )
1.1
1 High Hang Pwr Snatch(from hips)
1 Low hang Pwr Snatch
Rest 5-10 sec between reps
rest 1:00
B2: High Box Jumps x 3-4 (5 sets )
rest 1:00
C: Snatch Pulls x 4-5 @ 95% of max snatch (3 sets )
rest 1:00
D: Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
8 Hang Pwr Snatch (115/75)
8 BBJO
Run 150
alternate movements w/ partner