CrossFit First Creek – CrossFit

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Snatch (10×3 1 set every 1:15)

3 sets of 3 light/explosive power snatch (catching as high as possible) Dont sling the weight, but be aggressive with the barbell and pull high. (60-65%)

4 sets of 3 Touch and go power snatch. The same bar path on the way up and down. Movement pattern, nail it in your head 🙂 . (65-70%)

3 sets of 3 Power snatch w/ a 10 second hold at the top of the snatch on the last rep. Stand tall, squeeze your butt, torque your shoulders externally, head through. (70ish%)

Metcon (Time)

Regionals Event 6:

For Time:

4 Rope Climbs

16 Thrusters (155/105)

3 Rope Climbs

12 Thrusters (155/105)

2 Rope Climbs

8 Thrusters (155/105)


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