Consistency Project- Summer Edition- Starting Mid March! Sign up on the white board in the back of the gym by Friday 3/17. Challenge to begin 3/20.

CrossFit 1Force – 1Force Weightlifting Class

Metcon (No Measure)

A. Slow Snatch Pull (from floor) + Hang Muscle PS (below knee) + Snatch Balance or 1/4 Squat Snatch Balance on the min for 5 mins (light)

B. 3 Position PS (High Hang/Above knee/Below knee) working up to a moderate set in 8-10min

C. PS w/2 secs pause @ knee working on singles for 12-14 mins(Can scale up to a full squat if you can)


Finisher Work:

5 min amrap

TGU (alternating arms every rep) *moderate

3 Position Power Snatch (1)

*High Hang, Below knee, Floor.

Power Snatch (1)

Snatch (1)