CrossFit First Creek – CrossFit
Weightlifting
Snatch (10×3 1 set every 1:15)
3×3 light touch and go power snatch; 40-55%
7×3 snatch (1st rep parallel snatch, 2nd rep low power snatch, 3rd rep high power snatch.) Again, 60-70ish.
Feel your hips. Let the bar float. Catch it higher in the snatch each rep for the last 7 sets. All the powers. On the first 3 sets, it can almost be a muscle snatch. Perfect form throughout. It’s not about the weight yet.
Metcon
Metcon (5 Rounds for time)
5 rounds each for time:
12/8 Cal bike sprint
10 Pullups
15 Deadlift (165/115)
Rest 2:00 after each round
Each round is a go. Seriously push it on the bike and see where it goes. Try to go for an unbroken deadlift. Choose weight accordingly.
RX+
15/10 Cal bike
15 Chest to bars
15 Deadlift 205/135
Rest 2:00
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