Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
5 muscle snatch
5 Hang Power Snatch(hip contact focus)
5 OHS (PVC)
B: Snatch Complex
10 sets of:
1 snatch lift off
1 halting snatch DL
1 Power snatch
1 OHS (slow)
Rest 1:00
C: Foot on Wall SL RDL X 8 per (3 sets )
Rest 1:00
D: Metcon (AMRAP – Reps)
EMOM 15 min
1: 30 sec power snatch(115/75)
2: erg 14/12 cals fast
3: rest
Post slowest time to complete cals on erg
All athletes will start on snatch and move to rower then rest.
Conga line fashion.
Partners or teams of 3.
Athlete 1 starts on snatches then athlete 2 starts on snatches at the next minute so that athletes always go to erg from snatching.