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10.17.18

16
Oct

10.17.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Snatch Warm-up (No Measure)

2 Rounds with a PVC/ 2 rounds with a barbell

5 snatch deadlifts

5 power snatches from the high hang

5 overhead squats

5 snatches

Weightlifting

Snatch High Pull + Low Hang Power Snatch (1 Complex every 1:15 for 15 minutes)

Perform one snatch high pull (triple extension) directly into one low hang (2-3 inches off the flow) power snatch

Metcon

Metcon (Time)

For time:

24-16-8

Pistols

6-4-2

Ring Muscle-ups

Scale pistols with the aim of continuous movement, using options like pistols to a box or using a KB as a counter balance.

Scale muscle-ups targeting minimal rest between reps or unbroken. Use options like bar muscle-ups, pull-up variations, or seated banded muscle-up practice.

Cap is 7 minutes.

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