CrossFit First Creek – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP of:
21 KB American Swings (53/35)
9 Body Weight Back Squats
**Every 2 Rounds 400 M Run**
Run does not count in reps. 🙂
Snatch (4 x 2 )
Full squat snatch double. Aim to work at 90% of 1-RM.
5 Min Warm-up
4 Sets will be every 90 sec
Snatch Pull (4 x 2)
Heavy Snatch Pulls at 110% of 1 RM Snatch.
*Full hip extension, shoulder shrug, high pull(with elbows on top of bar). Always keeping the bar close to our body with a straight bar path off the ground.
3 minute transition from full snatches to snatch pull weight.
4 sets of pulls will be every min on the min.