Thursday 11.09.17

Warm up
5 Rounds
10 PVC Snatch Grip DL
10 PVC Snatch High Pull
10 PVC Snatch Balances

Strength
Snatch – Warm Up 4×2 @ 60-70% w/ pause at knee drop and reset
then
7×1 @ 80-90%

MetCon:
6 Rounds
Run 100m
7 Shoulder to OH

E: 75/55#
F: 95/65#
P: 115/75#
C: 135/95#

After party:
Core = 25 GHD sit ups
CE = AMRAP 15 Minutes Row 200m + 40′ HS Walk (20′ out, pirroette, 20′ back); Rest :30

About Nikki

CrossFit 1525 coach/owner
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