CrossFit First Creek – CrossFit
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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