4/30/21

Deep River Fit – CrossFit

View Public Whiteboard

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

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