4.12

CrossFit Love – CrossFit

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Snatch Pull (3 x 3 – 3s neg with 1s pause mid-shin on descent)

Snatch Pull – vertical finish with hip, knee, ankle extension. Bar and body should be finishing with momentum going to the ceiling, not falling backwards away from the bar. Snatch pull should finish on toes briefly.

Keep light – warm up for emom

Warm-up (No Measure)

PVC WU with coach reviewing snatch sequence

RDL

High Pull

Drop Snatch

OHS

Snatch (10EMOM – 1 Snatch with 3s pause BK ^ weight)

Metcon (Time)

2 x 15 M Hop Drill

3 x 50 Accelerators- increasing effort each round

———-

1 x 400 M

Rest 1:00

1 x 200 M

Rest 1:30

1 x 400 M

Rest 2:00

1 x 600M

Rest 1:30

1 x 200

BRING A WATCH