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5.9.18

9
May

5.9.18

CrossFit Invigorate – CrossFit

IWT I

3 Rounds

1- 3 Position Snatch 75%

100 DU’s / 150 Singles

Rest 2 mins

*rest 4 mins after 3rd round

3 Rounds

3 Snatch Pulls 90% Deficit

21/14 Cal Row

rest 2 mins

*rest 4 mins after 3rd round

27-21-15-9

RKBS

TTB

Plate Crunch

Scaling

3- position snatch

– 3 power snatches

– 6 DB power snatches with heavier DB

Snatch Pull

– snatch grip deadlift

– regular Deadlift

Snatch Warm Up (No Measure)

Row 500 meters

20 PVC Pass Thru

20 Air Squats

10 Snatch grip Deadlifts

10 Muscle Snatches

10 Behind the neck Snatch Grip Push Press

10 OH Squats

Metcon (Time)

27-21-15-9

RKBS

TTB

Plate Crunch

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