CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Snatch (3-3-3-3-3-3-3)
The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
Overhead Squat (3-3-3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 rounds for time:
400m run
AMRAP Kettle Bell Snatch up to 3 min
Rest to 5 min
If you did not master the KBS Friday sub heavy Russian swings.
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