Main – CrossFit
No Class tomorrow. We will be at the Mako CrossFit “Feeding Frenzy” team competition in Pensacola, Florida, at the University of West Florida Campus.
1: Crossover Symmetry (No Measure)
2: Bandit Barbell Snatch Warmup (No Measure)
3a: Snatch + Snatch Balance (4x 3+3 @ 70-80%, rest 90 seconds)
3b: Handstand Push-ups (4x 3-4 strict HSPU)
The HSPU are superset with the snatch work.
Do this work after snatch balance:
EMOM 4: 3-4 Deficit HSPU
then (no rest)
EMOM 4: 3-4 Strict HSPU (2012 regionals standard)
4: Metcon (AMRAP – Rounds and Reps)
8 MIN AMRAP:
10 Push Press (95/65)
6 C2B Pullups