Main – CrossFit
1: Bandit Barbell Snatch Warmup (No Measure)
2: Ring Hold (4X :45 seconds with ME weight)
Ring Hold= toes even with rings, hold extended Push-Up position, load with plate/s on the upper back. This is similar to a plank hold, but you are holding the rings instead.
Hold position for :45 seconds, rest for 90 seconds
Multiple scaling options, work with a coach to find the best for you.
3: Metcon (Time)
3 rounds for time of:
50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Level 4 (RX+)
100 Double Unders
Level 2
Two minutes double under practice, finish with singles
Power Snatch 115/75#
Level 1
Two minutes of double under practice, finish with singles
Power Snatch–Choose weight and hang or snatch from floor with a coach
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