Friday, Sept 6, 2019

CrossFit 417 – CrossFit

10min: Warm-up E-1 (No Measure)

3 Rounds

1min Row or Jog

40s Passive Ring Hang

20s Sandbag or Dball Hold

8 Squat Jump to Pullup

3 Reverse Sumo Inch + Pushup

5min: Warm-Up Barbell Complex (No Measure)

BB Complex

2 Rounds clean grip

3 reps each

High Pull

Muscle Clean

Front Squat

Push Jerk

2 Rounds Snatch Grip

3 Reps each

High Pull

Muscle Snatch

Snatch Balance


10min: Snatch (5 x 1 x 70/75/80/85/90% 90s rest)

10min: Clean and Jerk (5 x 1 x 70/75/80/85/90% 90s rest)

14min: Metcon (Time)

5 Rounds

10 Power Snatches 115/80

15/12 Cal Row

You may also like

Leave a Comment