Deep River Fit – CrossFit

A: Metcon (No Measure)

1:30 in OHS

3×5 snatch balance

then 2 sets:

3 position snatch with barbell x 3 reps

(high Hang Snatch, Low hang Snatch, Snatch from mid shin)

B: Snatch (No Measure)

Every 2:00 for 10:00

3 Position Snatch

1 High Hang

1 Low Hang

1 from floor

3×5 snatch pull at 100% of snatch max

C: Metcon (AMRAP – Rounds and Reps)

3:00 ON 1:00 OFF x 3 rounds

3 hang snatch

3 OHS

3 BFB
Athletes: The open is in February. For this workout you choose the weight. Try to push your pace for those three minutes and hold on. ALWAYS look at the clock and strategize.

pick back up where you left off each round. Post rounds and reps and weight to board.