Don’t miss the ladies-only crossfit total competition on Sunday at Harbor East at 11am to celebrate INTERNATIONAL WOMEN’S DAY! See you there!
Strength
EMOM 0-4
5 Muscle Snatch (40%)
3 Strict Pull ups
4-5 Rest/Transition
EMOM 5-9
3 Power Snatch (60%)
3 Strict Pull ups
9-10 Rest/Transition
EMOM 10-15
1 Squat or Power Snatch (80%)
3 Strict Pull ups
Fitness: Complete 5 Across for each snatch progression.
% based off your 1 RM snatch.
Metcon
21-15-9
Power Snatch
Burpee Box Jump
Fitness: (75/55)
Performance: (95/65)
Open: (115/75)
Athletes: For the strength piece build up in load and work on a strict pull up progression. Make them challenging for you! Maybe that is a ring row or a weighted pull up. For the second piece choose a load on the barbell that you can move in sets of 7-10.
