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Components

Metcon

Monday May 8, 2023

Warm Up

EMOM 6

Snatch Grip RDLs

Snatch Balance

OHS with pause

A: Metcon (8 Rounds for weight)

Every 1:30 x 8
Snatch

Min 1-3 3 reps Halting Snatch (Pause 1 inch off ground, at knees, at pockets)

Min 4-6 2 reps @ tempo (2-3sec)

Min 7-8 1 rep Give 'er

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16

12 Air Squat
9 Push Ups
6 Ring Dips
3 Strict Handstand Push Ups

Extra: Metcon (No Measure)

Accessory
Tabata Banded Pull Ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 08, 2023

Clients:

Clients

*Joanne
Henneberry

CrossFit: 4:15 PM

515 Total lbs