General CrossFit – Sat, Sep 16

XS CrossFit – General CrossFit

Warm-Up

3 Rounds, NFT:

300m Ski

10 DB Incline Bench*

10/10 Weighted Overhead Walking Lunges

*Increase weight ever round

Strength

Incline Bench Press (10×3 @ 80-85%)

All sets at the same weight.

Weightlifting

Snatch (20 Minutes to build to heavy complex for the day.

*Once you reach your max weight, max OHS before you set the BB down.

*Record weight and reps for OHS)

1 Snatch + 2 Hang Snatches

Overhead Squat (1 Snatch + 2 Hang Snatch + max reps of Overhead Squats)

1 Snatch + 2 Hang Snatch + max reps of Overhead Squats

Accessory Work

No Measure: Complete in any order.

50 Standing DB Flys

25 Strict T2B